Title: Dr. Stacy Sims: How Women Should Train, Eat & Recover for Long-Term Health | The Best of 2025
Channel: Dr. Stacy Sims Official (channel UCPD55VPa1ZWx1a_nzWC2VJA)
URL: https://www.youtube.com/watch?v=GqPVS5nRtCs
Views: 330,195
Upload date: 2025-12-29
Duration (sec): 2427
Transcript source: YouTube captions via yt-dlp (android client); VTT file: GqPVS5nRtCs.en-orig.vtt
Cue count (deduped): 2210

---

[0:02] Hey, welcome to this video. I wanted to highlight some of the really interesting highlight some of the really interesting conversations I've been a part of this conversations I've been a part of this year. It's been a massive year of year. It's been a massive year of podcasting. Of course, you had the big podcasting. Of course, you had the big ones like Mel Robbins and how that took ones like Mel Robbins and how that took off and really empowering a lot of women off and really empowering a lot of women and people that work with women to and people that work with women to understand their bodies. The diary of a understand their bodies. The diary of a CEO, the panel I was on with Natalie CEO, the panel I was on with Natalie Vonda and Mary Cla Haver, that was Vonda and Mary Cla Haver, that was fantastic. bringing a group of friends fantastic. bringing a group of friends around to have conversations and really around to have conversations and really get into all the nuances of what it is get into all the nuances of what it is for women's health. But there's also the for women's health. But there's also the other lesserk known ones that were other lesserk known ones that were really dear to my heart like the Aegis really dear to my heart like the Aegis podcast and of course Sarah Grenberg and podcast and of course Sarah Grenberg and the Life of Greatness podcast and then the Life of Greatness podcast and then of course when I sit around and talk of course when I sit around and talk with my friend Haley Babcock for a few with my friend Haley Babcock for a few hours. What could be wrong? So I just hours. What could be wrong? So I just

[0:47] hours. What could be wrong? So I just wanted to highlight a few. Have a look, wanted to highlight a few. Have a look, have a read and hope you enjoy. What's the best and healthiest way for a woman to lose weight? woman to lose weight? >> Lift weights. >> Lift weights. >> Lift weights. >> Lift weights >> Lift weights >> Lift weights >> and eat. >> and eat. >> and eat. >> And eat. Yes, absolutely. And you could >> And eat. Yes, absolutely. And you could have a very slight calorie deficit have a very slight calorie deficit towards the end of the evening. towards the end of the evening. >> Running >> as a way of burning calories. The problem is people think that they can problem is people think that they can out exercise a bad diet and you can't. out exercise a bad diet and you can't. >> Composition of your diet matters >> Composition of your diet matters immensely. immensely. immensely. >> And I hate calling it lose weight. I now >> And I hate calling it lose weight. I now call it recomposition. call it recomposition. >> Yeah. >> Yeah. >> Yeah. >> But let me put it in context. Yeah. Go >> But let me put it in context. Yeah. Go run. You're going to burn 100 calories a run. You're going to burn 100 calories a mile. Three Girl Scout cookies, three mile. Three Girl Scout cookies, three thin mints, US favorites thin mints, US favorites

[1:33] thin mints, US favorites >> is 180 calories. >> is 180 calories. >> is 180 calories. >> My >> My >> My >> So you have to run two miles to eat >> So you have to run two miles to eat three cookies. Most of us, if you're three cookies. Most of us, if you're going to eat cookies, don't eat three going to eat cookies, don't eat three Thin Mints. You eat the whole sleeve. Thin Mints. You eat the whole sleeve. Right. To your point, it is impossible Right. To your point, it is impossible to out exercise food unless you're a to out exercise food unless you're a high level athlete and even thousand high level athlete and even thousand calories. calories. calories. >> Even then, no. Because we look at diet >> Even then, no. Because we look at diet composition composition composition >> and we see that um endurance athletes >> and we see that um endurance athletes who use a lot of high sugary type who use a lot of high sugary type carbohydrate like the gels and the carbohydrate like the gels and the sports stuff, they've interrupted their sports stuff, they've interrupted their gut microbiome so much that they have gut microbiome so much that they have >> sugar alcohols. >> sugar alcohols. >> sugar alcohols. >> Yeah. Well, it's not even that. It's the >> Yeah. Well, it's not even that. It's the fillet change. We're seeing a decrease fillet change. We're seeing a decrease in the diversity. Even though they're in the diversity. Even though they're exercising and we see that exercise exercising and we see that exercise increases the diversity of the gut increases the diversity of the gut

[2:19] increases the diversity of the gut microbiome, it's what they're eating microbiome, it's what they're eating during the training with the heat and during the training with the heat and hypoxic stress that is creating the hypoxic stress that is creating the growth of the formicis growth of the formicis filo that's associated with o obese filo that's associated with o obese outcomes. outcomes. outcomes. >> So that's >> So that's >> So that's >> it changes the gut the gut bacteria. >> it changes the gut the gut bacteria. Yeah. if they are. Yeah. if they are. Yeah. if they are. >> So, we have this mis Yeah, we have this >> So, we have this mis Yeah, we have this misconception that if you're an elite misconception that if you're an elite athlete and you're burning all these athlete and you're burning all these calories, then you're just eating to calories, then you're just eating to fuel, right? But it's not. It's the fuel, right? But it's not. It's the quality of the diet. If we want to quality of the diet. If we want to perform well, whatever performance perform well, whatever performance means. If you're Olympic athlete down to means. If you're Olympic athlete down to recreational person who just wants to recreational person who just wants to accomplish a 5K, the composition of your accomplish a 5K, the composition of your diet is immensely important. diet is immensely important. >> What about a Zen? Everybody seems to be >> What about a Zen? Everybody seems to be on a Zen GLP1s. I prescribe it and our on a Zen GLP1s. I prescribe it and our

[3:05] on a Zen GLP1s. I prescribe it and our clinic is all pmenopause and menopause clinic is all pmenopause and menopause and so we always start with let's see and so we always start with let's see how you do with lifestyle changes first. how you do with lifestyle changes first. So we give that 3 to 6 months. When they So we give that 3 to 6 months. When they come back, every time they come back, come back, every time they come back, we're doing another body composition we're doing another body composition chen for probably 50% of the patients chen for probably 50% of the patients lifestyle plus or minus HRT. They're lifestyle plus or minus HRT. They're their body composition changes. They're their body composition changes. They're happy. They're health, you know, they're happy. They're health, you know, they're much healthier. Everything's moving in much healthier. Everything's moving in the right direction. So now we're left the right direction. So now we're left with the people who are doing all the with the people who are doing all the things. things. things. >> This isn't the typical story of people >> This isn't the typical story of people that start a Zen, though. They see it on that start a Zen, though. They see it on Instagram and then a week after I'll be Instagram and then a week after I'll be at their house and I'll be like and at their house and I'll be like and they'll tell me yeah I'm on a Zen and they'll tell me yeah I'm on a Zen and it's really it's usually just someone it's really it's usually just someone sees it online they hear it on a podcast sees it online they hear it on a podcast and they're on it within a couple of and they're on it within a couple of days days days >> that access is getting easier the price >> that access is getting easier the price

[3:50] >> that access is getting easier the price is coming down and there is for any is coming down and there is for any medication there are risks there are medication there are risks there are benefits and there's benefits and there's benefits and there's ways that will promote health and with ways that will promote health and with any medication you can not promote any medication you can not promote health if you give health if you give health if you give >> I mean GLP-1s can be revolutionary for >> I mean GLP-1s can be revolutionary for certain people, a lot of people are not certain people, a lot of people are not training for a 5K, let alone anything training for a 5K, let alone anything else. And we know if we go very simply, else. And we know if we go very simply, >> fat cells, right? They make a different >> fat cells, right? They make a different type of estrogen. They're inflammatory. type of estrogen. They're inflammatory. You have insulin resistance. And all of You have insulin resistance. And all of this sets you up at a deficit to say, "I this sets you up at a deficit to say, "I want to get healthier." It for women, want to get healthier." It for women, we'll say who have PCOS who already have we'll say who have PCOS who already have a predisposition for insulin resistance. a predisposition for insulin resistance. Gio, they have a harder time losing Gio, they have a harder time losing weight because now they're also storing weight because now they're also storing visceral fat. We know they get on this visceral fat. We know they get on this cycle with hormonal change. you know, cycle with hormonal change. you know, being on ozimic allows them to lose being on ozimic allows them to lose

[4:36] being on ozimic allows them to lose weight and combat insulin resistance in weight and combat insulin resistance in a faster way than they've ever been able a faster way than they've ever been able to do before. And especially when it to do before. And especially when it comes to fertility and you're on a comes to fertility and you're on a timeline, that can be really timeline, that can be really revolutionary when you lose weight revolutionary when you lose weight because that estone decreases. Many because that estone decreases. Many women with PCOS, if they were women with PCOS, if they were overweight, will start ovulating again overweight, will start ovulating again because that suppression from the because that suppression from the additional estrogen is gone and their additional estrogen is gone and their inflam inflammation markers go down, inflam inflammation markers go down, their insulin resistance decreases. So their insulin resistance decreases. So there's a subset of people who have there's a subset of people who have found their life changed by them and we found their life changed by them and we never want to discredit that. Many never want to discredit that. Many people who have had difficulty losing people who have had difficulty losing weight, chronic medical conditions have weight, chronic medical conditions have been able to reverse them and this has been able to reverse them and this has been a tool in the tool box been a tool in the tool box >> because about 70% of Americans would fit >> because about 70% of Americans would fit

[5:21] >> because about 70% of Americans would fit in that category of chronic health in that category of chronic health conditions, difficulty losing weight. conditions, difficulty losing weight. >> So 73% right now are overweight or >> So 73% right now are overweight or obese. obese. obese. >> So should 73% of Americans be on GLP >> So should 73% of Americans be on GLP once once once >> and was higher in women. >> and was higher in women. >> Well, we always one common thing is >> Well, we always one common thing is having tools in the toolbox and being having tools in the toolbox and being able to know when to use them, when to able to know when to use them, when to offer them. Just like when we have the offer them. Just like when we have the HRT discussion, we don't want to see HRT discussion, we don't want to see people, we'll say women for this people, we'll say women for this discussion, not being offered a discussion, not being offered a therapeutic option or not choosing it therapeutic option or not choosing it out of fear. out of fear. out of fear. >> Well, when I hear that it's going to >> Well, when I hear that it's going to help me lose weight help me lose weight help me lose weight >> and I've got two options. I can go out >> and I've got two options. I can go out and lift all these weights, Stacy, and I and lift all these weights, Stacy, and I can which, you know, one, I don't, you can which, you know, one, I don't, you know, it's hard, isn't it? Go to the know, it's hard, isn't it? Go to the gym, I have to put my shoes on or all gym, I have to put my shoes on or all these all these things. or I can take these all these things. or I can take this injection this injection this injection >> and lose all your muscle and lose your >> and lose all your muscle and lose your

[6:07] >> and lose all your muscle and lose your bone and end up like the little floating bone and end up like the little floating figure in Wall-E movie that I've talked figure in Wall-E movie that I've talked about before, right? And that's that's about before, right? And that's that's my fear of just blanket people using my fear of just blanket people using >> you're also whether you mean to or not >> you're also whether you mean to or not giving the illusion that you know giving the illusion that you know willpower is all you need to lose weight willpower is all you need to lose weight by what you said, right? I can either do by what you said, right? I can either do these hard things or I can choose this these hard things or I can choose this medication which appears to be the medication which appears to be the easier way out. And two things can be easier way out. And two things can be true at once. People can work extremely true at once. People can work extremely hard. Maybe they don't understand hard. Maybe they don't understand exactly what they should be doing and exactly what they should be doing and that's part of what we're trying to that's part of what we're trying to change the discussion on. But reversing change the discussion on. But reversing some metabolic change even initially can some metabolic change even initially can make a big difference in their game make a big difference in their game plan. But you will lose body weight on plan. But you will lose body weight on these medications. And so you have to these medications. And so you have to

[6:53] these medications. And so you have to have somebody you know guiding the ship. have somebody you know guiding the ship. I think what we all don't love is the I think what we all don't love is the access without oversight. Meaning, access without oversight. Meaning, nobody's helping you say, "How are you nobody's helping you say, "How are you not losing muscle? How are you doing not losing muscle? How are you doing this in a safe fashion?" You can just this in a safe fashion?" You can just text somebody on an app and suddenly text somebody on an app and suddenly have the medication shipped to your have the medication shipped to your house. You know, in our clinic, it is an house. You know, in our clinic, it is an hourong. Now, they're coming in to hourong. Now, they're coming in to discuss the GLP1 option. It is an discuss the GLP1 option. It is an hourong visit hourong visit hourong visit >> of risks, benefits, side effects, >> of risks, benefits, side effects, protein intake, resistance training, protein intake, resistance training, mandatory. We will follow your bone mandatory. We will follow your bone density. We will follow your bone mass. density. We will follow your bone mass. I mean, your muscle mass. You know, we I mean, your muscle mass. You know, we have these scanners. have these scanners. have these scanners. >> These are great available. And we're not >> These are great available. And we're not going to get to a number on the scale going to get to a number on the scale and sacrifice your long-term health. And and sacrifice your long-term health. And my patients are drinking the Kool-Aid. my patients are drinking the Kool-Aid. They're coming in. They they've found, They're coming in. They they've found,

[7:38] They're coming in. They they've found, you know, they you know, they you know, they >> they're coming to you for a reason. >> they're coming to you for a reason. >> Yeah. And so, I'm a little bit unique in >> Yeah. And so, I'm a little bit unique in my clinic in that I have a social media my clinic in that I have a social media following and people kind of watch a few following and people kind of watch a few things before they come see me. So, they things before they come see me. So, they know my they're not shocked by me giving know my they're not shocked by me giving this advice because I give it all day on this advice because I give it all day on social media. So if you give them the social media. So if you give them the ismpeek but they still don't go to the ismpeek but they still don't go to the gym, they still don't do anything else. gym, they still don't do anything else. >> Then we'll stop giving it to them. They >> Then we'll stop giving it to them. They won't be healthy and they know that. won't be healthy and they know that. We've talked to them about that. We've We've talked to them about that. We've explained it on the front end that this explained it on the front end that this is a tool in your toolkit because we can is a tool in your toolkit because we can see their muscle mass. We won't renew see their muscle mass. We won't renew the prescription if they've lost the the prescription if they've lost the muscle mass. So if you are losing weight muscle mass. So if you are losing weight and not lifting and eating enough and not lifting and eating enough protein on ompic or any way else and you protein on ompic or any way else and you do a body composition, you may see total do a body composition, you may see total weight lost. You will see pounds of weight lost. You will see pounds of

[8:25] weight lost. You will see pounds of muscle loss. You may see body fat muscle loss. You may see body fat percentage loss. But if you do this percentage loss. But if you do this correctly with enough protein in your correctly with enough protein in your diet and lifting weights, the amount of diet and lifting weights, the amount of muscle loss will be very small versus muscle loss will be very small versus amount of fat loss. So you we know amount of fat loss. So you we know >> we are going to lose a little muscle, >> we are going to lose a little muscle, but you can't lose eight pounds of but you can't lose eight pounds of muscle. muscle. muscle. >> Right. >> Right. >> Right. >> Right. So we can tell >> Right. So we can tell >> and I give them the hard numbers like >> and I give them the hard numbers like 10% is acceptable. We're going over 10% is acceptable. We're going over that. We're getting into the danger that. We're getting into the danger zone. We're going to cut back on your zone. We're going to cut back on your dose. We're going to, you know, but they dose. We're going to, you know, but they commit to the the work on the front end. commit to the the work on the front end. >> I think that's the important point is >> I think that's the important point is that these GLP1 antagonists don't burn that these GLP1 antagonists don't burn your fat. They burn they stop you eating your fat. They burn they stop you eating as much. as much. as much. >> They stop there, >> They stop there, >> They stop there, >> which is going to mess which is going to >> which is going to mess which is going to

[9:11] >> which is going to mess which is going to reduce everything. Because I was reduce everything. Because I was thinking about myself. I was thinking, thinking about myself. I was thinking, well, I I go to the gym every day. I'm well, I I go to the gym every day. I'm going to keep going. So maybe if I had a going to keep going. So maybe if I had a a little bit of a zanek or whatever it's a little bit of a zanek or whatever it's called, called, called, >> then my it would burn my fat, but >> then my it would burn my fat, but actually that's not actually that's not actually that's not >> it's just going to stop me eating which >> it's just going to stop me eating which is going to reduce my muscle, my bone, is going to reduce my muscle, my bone, >> right? Goodbye biceps. >> right? Goodbye biceps. >> Yeah, that's the that's the thing. It's >> Yeah, that's the that's the thing. It's like like like >> I'll lose my subscribers and >> I'll lose my subscribers and help you. help you. help you. >> Exactly. Exactly. [laughter] >> Exactly. Exactly. [laughter] >> Yeah. >> Yeah. >> Yeah. >> Okay, that makes sense. So to this >> Okay, that makes sense. So to this person asking what's the best and person asking what's the best and healthiest way to lose weight, the healthiest way to lose weight, the response is stop eating the cookies and response is stop eating the cookies and start lifting some weights. the 8020 start lifting some weights. the 8020 rule, right? So 80% of the time you're rule, right? So 80% of the time you're on it, right? You're paying attention to on it, right? You're paying attention to a high quality diet. You are eating a high quality diet. You are eating according circadian rhythm. You are according circadian rhythm. You are

[9:56] according circadian rhythm. You are doing the strength training. You're doing the strength training. You're getting the good sleep. And then 20% is getting the good sleep. And then 20% is life where I'm going to stay up late. life where I'm going to stay up late. I'm going to have some wine or whiskey. I'm going to have some wine or whiskey. I'm going to go out. I'm going to be on I'm going to go out. I'm going to be on vacation. So you're not excluding all vacation. So you're not excluding all the fun things in life. If it comes to a the fun things in life. If it comes to a point where you're like, I'm still not point where you're like, I'm still not budging the needle, then maybe it's a budging the needle, then maybe it's a 9010 rule where 90% of the time you're 9010 rule where 90% of the time you're on it and 10% is the life factor. on it and 10% is the life factor. There's these hard and fast rules I've There's these hard and fast rules I've been accused of giving. I don't give been accused of giving. I don't give rules. I give optimization ideas. So, rules. I give optimization ideas. So, it's not following strict 8020 or 9010. it's not following strict 8020 or 9010. It's what fits in your life. And if It's what fits in your life. And if you're really motivated on losing you're really motivated on losing weight, the first thing I tell people to weight, the first thing I tell people to do is ditch alcohol. [laughter] do is ditch alcohol. [laughter] >> Mhm. Everyone wants to lose the the part >> Mhm. Everyone wants to lose the the part on the belly. on the belly. on the belly. >> Sure. >> Sure. >> Sure. >> Is there not like an exercise I can do >> Is there not like an exercise I can do

[10:42] >> Is there not like an exercise I can do just to burn the part on the belly? just to burn the part on the belly? >> So visceral fat's a little bit >> So visceral fat's a little bit different. It's like a whole different different. It's like a whole different organ. So you know when we talk about organ. So you know when we talk about visceral fat, it has different drivers. visceral fat, it has different drivers. You know, we drive fat to the You know, we drive fat to the intraabdominal cavity. It has it creates intraabdominal cavity. It has it creates different cytoines. Subcutaneous fat is different cytoines. Subcutaneous fat is a storage facility. It is when we a storage facility. It is when we overeat calories, we will drive fat overeat calories, we will drive fat under the skin. And it's kind of under the skin. And it's kind of genetically determined. Females tend to genetically determined. Females tend to gain about their hips and thighs. Okay. gain about their hips and thighs. Okay. And actually that hip and thigh fat is And actually that hip and thigh fat is protective for cardiovascular disease in protective for cardiovascular disease in a premenopausal woman. Not in men but in a premenopausal woman. Not in men but in women. women. women. >> And so it is the so but when that fat >> And so it is the so but when that fat shifts to the intraabdominal cavity, it shifts to the intraabdominal cavity, it starts that fat is metabolically starts that fat is metabolically active than the fat under our skin and active than the fat under our skin and it creates these pro-inflammatory it creates these pro-inflammatory

[11:28] it creates these pro-inflammatory cytoines. And then you end up in this cytoines. And then you end up in this negative feedback cycle of you know your negative feedback cycle of you know your liver starts becoming dysfunctional. liver starts becoming dysfunctional. Insulin resistance increases that drives Insulin resistance increases that drives more fat to the visceral cavity more fat to the visceral cavity increases inflammation and it just goes increases inflammation and it just goes on and on and on. on and on and on. on and on and on. >> So get liposuction. >> So get liposuction. >> No no no you can't lipo the viscra >> No no no you can't lipo the viscra inside that fat that's really inside the inside that fat that's really inside the abdominal cavity is what we're talking abdominal cavity is what we're talking about. That visceral fat which is the about. That visceral fat which is the worst kind. worst kind. worst kind. >> Well what about lipo suction? Can't I >> Well what about lipo suction? Can't I just suck it out? People are doing all just suck it out? People are doing all kinds with their kinds with their kinds with their >> under the skin. >> under the skin. >> under the skin. >> Under the skin you can. That's an >> Under the skin you can. That's an aesthetic decision. What was the stuff aesthetic decision. What was the stuff under the skin? under the skin? under the skin? >> Oh, >> Oh, >> Oh, >> lipo suction it out. Is that a good idea >> lipo suction it out. Is that a good idea or a bad idea? or a bad idea? or a bad idea? >> No, it'll come back. >> No, it'll come back. >> All these things we're talking about, it >> All these things we're talking about, it sounds like a lot of instructions and it sounds like a lot of instructions and it is actually, but when you layer them on, is actually, but when you layer them on, it becomes your lifestyle. it becomes your lifestyle.

[12:13] it becomes your lifestyle. >> It's not a diet. It's not an exercise >> It's not a diet. It's not an exercise program. It's just how I live. program. It's just how I live. >> Right? So, if you had to bottom line what a woman should be doing in her 20s versus woman should be doing in her 20s versus her 30s versus her 40s versus 50s and her 30s versus her 40s versus 50s and up, what would it be? up, what would it be? >> So, strength training across the board. >> So, strength training across the board. The type of strength training you do is The type of strength training you do is different. So, when we're in our 20s and different. So, when we're in our 20s and our early 30s, we can do some of the our early 30s, we can do some of the protocol stuff that that is out there protocol stuff that that is out there for men. Like, you're doing your 10 to for men. Like, you're doing your 10 to 12 reps or you're going to failure or 12 reps or you're going to failure or you're going in, you're doing a full you're going in, you're doing a full body workout, you're going to get body workout, you're going to get results. As we start to get into our results. As we start to get into our mid30s and onward, we start to have mid30s and onward, we start to have changes in our estrogen, progesterone, changes in our estrogen, progesterone, and it doesn't quite work for us, and it doesn't quite work for us,

[12:59] and it doesn't quite work for us, >> okay? Okay? Cuz now we need to find an >> okay? Okay? Cuz now we need to find an external stress that's going to create external stress that's going to create the same responses that those hormones the same responses that those hormones used to support. used to support. used to support. >> Okay? >> Okay? >> Okay? >> So now we want to look at more of a >> So now we want to look at more of a powerbased type training. powerbased type training. >> What does that mean? >> What does that mean? >> Yeah. >> Yeah. >> Yeah. >> So 30 and up, your hormones change and >> So 30 and up, your hormones change and now the 10 to 12 reps that we've all now the 10 to 12 reps that we've all been socialized to do been socialized to do >> does not work. Which is why we all start >> does not work. Which is why we all start bitching about the fact that our bodies bitching about the fact that our bodies are not responding to what we always are not responding to what we always used to do. This makes a lot of sense, used to do. This makes a lot of sense, Dr. Sims. Dr. Sims. Dr. Sims. >> So, when you're doing the higher reps, >> So, when you're doing the higher reps, it's more of what we call metabolic it's more of what we call metabolic stress. So, that's more like muscle stress. So, that's more like muscle contraction using fuel. contraction using fuel. >> Yeah. >> Yeah. >> Yeah. >> But it's not an impetus to build lean >> But it's not an impetus to build lean mass or to become stronger. mass or to become stronger. >> So, this is where I say the power base. >> So, this is where I say the power base. So, when we're talking about the So, when we're talking about the

[13:44] So, when we're talking about the spectrum of weights and and and the reps spectrum of weights and and and the reps and sets and stuff, and sets and stuff, and sets and stuff, >> powerbased is zero to six to eight reps. >> powerbased is zero to six to eight reps. >> Oh, I love that. I can do less. >> Oh, I love that. I can do less. >> Yes. But it has to be heavy. >> Yes. But it has to be heavy. >> Okay. >> Okay. >> Okay. >> Has to be heavy lift. Okay. Yeah. So, >> Has to be heavy lift. Okay. Yeah. So, that means that you go and you pick up, that means that you go and you pick up, say we pick up this 20, right? And say we pick up this 20, right? And you're like, "Oh, yeah. I can do 10 you're like, "Oh, yeah. I can do 10 overhead. No problem. Maybe I could do overhead. No problem. Maybe I could do two more." Great. So, we call that 10 two more." Great. So, we call that 10 with two reps in reserve. Okay. We want with two reps in reserve. Okay. We want you to be at a six with two reps in you to be at a six with two reps in reserve. So, that means I would have you reserve. So, that means I would have you put the 20 down and pick up those 30s. put the 20 down and pick up those 30s. And see, can you do six really good? And see, can you do six really good? >> Wow. >> Wow. >> Wow. >> Not failing form. And then, could you >> Not failing form. And then, could you eek out two more? Great. That's the eek out two more? Great. That's the weight that we want you to use. weight that we want you to use. >> Gotcha. So, I'm definitely lifting way >> Gotcha. So, I'm definitely lifting way

[14:30] >> Gotcha. So, I'm definitely lifting way too light and I am lifting far too much too light and I am lifting far too much of it. Like the little tiny two-lb of it. Like the little tiny two-lb weights with the weights with the weights with the >> Put those down. >> Put those down. >> Put those down. >> Put those down. Like those aren't doing >> Put those down. Like those aren't doing anything for my chicken wing arms. No. anything for my chicken wing arms. No. >> No. Not at all. >> No. Not at all. >> No. Not at all. >> Okay. >> Okay. >> Okay. >> Not at all. >> Not at all. >> Not at all. >> Well, that explains it cuz I'm like, why >> Well, that explains it cuz I'm like, why does this hurt so much? And I'm getting does this hurt so much? And I'm getting zero result here. zero result here. zero result here. >> Yeah. >> Yeah. >> Yeah. >> But my daughters literally look like >> But my daughters literally look like they're cut. they're cut. they're cut. >> Yeah. Wow. cuz they respond well to >> Yeah. Wow. cuz they respond well to metabolic stress. As our bodies get metabolic stress. As our bodies get older, we need more of a central nervous older, we need more of a central nervous system. system. system. >> So, the general takeaway here is that >> So, the general takeaway here is that when we hit that sort of late 30s to 40s when we hit that sort of late 30s to 40s mark and our estrogen is dropping and mark and our estrogen is dropping and our bodies are changing and we're not our bodies are changing and we're not getting the same results, you got to getting the same results, you got to really focus on these sprint trainings really focus on these sprint trainings and also and also

[15:16] and also doing weight training where the load is doing weight training where the load is heavier but the reps are are shorter. heavier but the reps are are shorter. >> Yeah. But I don't want women who are >> Yeah. But I don't want women who are listening to go, "Oh, I heard Mel's listening to go, "Oh, I heard Mel's podcast and I have to go lift these podcast and I have to go lift these heavy weights and do sprint training." heavy weights and do sprint training." It takes time. It takes time. It takes time. >> Yeah. >> Yeah. >> Yeah. >> To learn how to do things well without >> To learn how to do things well without getting injured because I mean, we get getting injured because I mean, we get older, we're more susceptible to soft older, we're more susceptible to soft tissue injury, joint injuries. So, I tissue injury, joint injuries. So, I always want women to learn how to move always want women to learn how to move first. So, if you've never done any kind first. So, if you've never done any kind of strength training, don't be put off of strength training, don't be put off by, "Oh, I heard I have to lift heavy by, "Oh, I heard I have to lift heavy weights. I better not do it at all." No, weights. I better not do it at all." No, any kind of resistance is good. Maybe any kind of resistance is good. Maybe it's just body weight at the start. it's just body weight at the start. Maybe you're doing a body weight circuit Maybe you're doing a body weight circuit and then maybe you're putting a backpack and then maybe you're putting a backpack with some stuff that's in there to make with some stuff that's in there to make it a little bit heavier. Maybe you're it a little bit heavier. Maybe you're

[16:02] it a little bit heavier. Maybe you're following some online that's teaching following some online that's teaching you how to move properly first. you how to move properly first. >> And over the course of time, you can add >> And over the course of time, you can add load because your body is learning how load because your body is learning how to move and it's becoming stress to move and it's becoming stress resilient. So, you add load to increase resilient. So, you add load to increase that stress. And then over the course of that stress. And then over the course of six to eight months, you're going to be six to eight months, you're going to be in lifting heavy weights and doing the in lifting heavy weights and doing the sprints without injury. So it it's not a sprints without injury. So it it's not a training block like we've all been training block like we've all been conditioned to what do I do every day in conditioned to what do I do every day in and out, in and out so I can get X and out, in and out so I can get X results. results. results. >> We want to think about what am I doing >> We want to think about what am I doing to improve my overall health, my to improve my overall health, my strength, my bones, my brain, so that strength, my bones, my brain, so that when I'm 80, I'm self-sufficient. When when I'm 80, I'm self-sufficient. When I'm 90, I'm self-sufficient. It's not a I'm 90, I'm self-sufficient. It's not a training block. It's a lifestyle that we training block. It's a lifestyle that we want in. So, it takes time to build into want in. So, it takes time to build into

[16:48] want in. So, it takes time to build into that lifestyle. that lifestyle. that lifestyle. >> So, I have another question from a >> So, I have another question from a listener named Aaron. Is it better to listener named Aaron. Is it better to use machines or free weights? use machines or free weights? >> With machines, I want people to realize >> With machines, I want people to realize that it's hard for a woman to actually that it's hard for a woman to actually get the machines to fit well cuz they get the machines to fit well cuz they are designed for a 5'8 to 6ft guy who's are designed for a 5'8 to 6ft guy who's 160 to 190 lb. So, if you are outside of 160 to 190 lb. So, if you are outside of that norm, it's really hard to get the that norm, it's really hard to get the right fit, which can predispose you to right fit, which can predispose you to injury. injury. injury. >> If you are just getting started, it can >> If you are just getting started, it can be a way because you're not going to put be a way because you're not going to put a lot of load on. a lot of load on. a lot of load on. >> You're not going to get as injured. >> You're not going to get as injured. Like, I'm not Like, I'm not Like, I'm not >> For me personally, I'm not a huge fan of >> For me personally, I'm not a huge fan of something like Planet Fitness, but I do something like Planet Fitness, but I do

[17:33] something like Planet Fitness, but I do appreciate the fact that they've opened appreciate the fact that they've opened the doors to so many people to make the doors to so many people to make lifting accessible. So a woman can go in lifting accessible. So a woman can go in and use their machine circuit and get and use their machine circuit and get some resistance and some load to start some resistance and some load to start to get themsel resilient. So then they to get themsel resilient. So then they can move away from those machines and can move away from those machines and get into dumbbells. I like more of the get into dumbbells. I like more of the free weights where you have a barbell or free weights where you have a barbell or a dumbbell because you have to use more a dumbbell because you have to use more of your stabilizing muscles which is how of your stabilizing muscles which is how we move anyway cuz you're not going to we move anyway cuz you're not going to go pick up a bag of groceries just with go pick up a bag of groceries just with your arm, right? So, if you're looking your arm, right? So, if you're looking at um bicep curls or tricep dips on a at um bicep curls or tricep dips on a machine, that's not functional, per se. machine, that's not functional, per se. Yes, you're adding load, but I like it Yes, you're adding load, but I like it when people are, okay, I've got to lift when people are, okay, I've got to lift the groceries or I've got to lift this the groceries or I've got to lift this

[18:18] the groceries or I've got to lift this overhead, so I'm going to do a full overhead, so I'm going to do a full squat using my abs and I'm going to go squat using my abs and I'm going to go from ground to overhead. It could be from ground to overhead. It could be with a plate, could be with a dumbbell, with a plate, could be with a dumbbell, it could just be that motion at start it could just be that motion at start because we have to think about how we because we have to think about how we move in the day. If I do what you're describing, like a sprint workout and a couple HIT workouts sprint workout and a couple HIT workouts along with the weight training, what are along with the weight training, what are your strategies for taking somebody out your strategies for taking somebody out of sympathetic drive, getting them into of sympathetic drive, getting them into parasympathetic so that they can recover parasympathetic so that they can recover because that's the fail, because that's the fail, >> right? >> right? >> right? >> That's absolutely a fail. >> That's absolutely a fail. >> Recover, >> Recover, >> Recover, >> right? So, reting women how to train is >> right? So, reting women how to train is one of the biggest things. So, when one of the biggest things. So, when we're talking about heavy lifting, we're we're talking about heavy lifting, we're not talking about an hour and a half in not talking about an hour and a half in

[19:03] not talking about an hour and a half in the gym. Like, I did a heavy lifting the gym. Like, I did a heavy lifting session this morning of front squats and session this morning of front squats and hip thrust, and I was in and out in 25 hip thrust, and I was in and out in 25 minutes. So, we're looking at that kind minutes. So, we're looking at that kind of like short, really focused. Every two of like short, really focused. Every two minutes, you're doing five reps of a minutes, you're doing five reps of a heavier load and you're doing that, you heavier load and you're doing that, you know, maybe you're doing five to six know, maybe you're doing five to six sets of that with adequate recovery. So, sets of that with adequate recovery. So, you're not super setting, you're not you're not super setting, you're not doing anything else, you're just fully doing anything else, you're just fully recovering. And then you can finish that recovering. And then you can finish that 25 or 30 minute session with a sprint 25 or 30 minute session with a sprint interval session. So that sprint interval session. So that sprint interval might be another 15 minutes if interval might be another 15 minutes if you're talking about 30 seconds seconds you're talking about 30 seconds seconds or less with really adequate recovery or less with really adequate recovery between. So then you're hitting two of between. So then you're hitting two of your sessions in one less than one hour your sessions in one less than one hour session in the gym, right? So if we're session in the gym, right? So if we're

[19:49] session in the gym, right? So if we're looking at it, we periodize the the looking at it, we periodize the the strength training where maybe we're strength training where maybe we're going to do it three days a week. So going to do it three days a week. So Monday, Wednesday, Thursday. Monday is a Monday, Wednesday, Thursday. Monday is a squat focus. Wednesday is a pushpull squat focus. Wednesday is a pushpull focus. Thursday is your posterior chain, focus. Thursday is your posterior chain, deadlift, hit thrust, whatever it is, deadlift, hit thrust, whatever it is, right? And then one or two of those right? And then one or two of those days, we're finishing with battle ropes days, we're finishing with battle ropes or explosive kettle bell swings to hit or explosive kettle bell swings to hit the sprint interval. And [snorts] then the sprint interval. And [snorts] then one other day of the week, you might go one other day of the week, you might go do a true HIT session. But your hit do a true HIT session. But your hit session could be with your friends. Say session could be with your friends. Say you're walking up a hill or your stairs. you're walking up a hill or your stairs. Then you can say, "Okay, well, I'm going Then you can say, "Okay, well, I'm going to push harder for this one minute and to push harder for this one minute and I'm going to run up the stairs. I'll I'm going to run up the stairs. I'll meet you there and we'll keep going or meet you there and we'll keep going or not." Like, you can make it work for not." Like, you can make it work for you, however it is. And it doesn't have you, however it is. And it doesn't have

[20:34] you, however it is. And it doesn't have to be an hour and a half session. It's to be an hour and a half session. It's all about retraining and reframing, all about retraining and reframing, getting women out of the mindset, the getting women out of the mindset, the calories in, calories out. We have to calories in, calories out. We have to spend lots of time in the fat burning, spend lots of time in the fat burning, all the stuff that was pushed on us in all the stuff that was pushed on us in the '9s. It's like we have to really the '9s. It's like we have to really unpack that and say the longer duration unpack that and say the longer duration that you have, the more chance you have that you have, the more chance you have of increasing sympathetic drive by of increasing sympathetic drive by driving cortisol up. Now, cortisol isn't driving cortisol up. Now, cortisol isn't a bad thing, but there's this rhetoric a bad thing, but there's this rhetoric around increased baseline of cortisol. around increased baseline of cortisol. You're having elevated cortisol. you You're having elevated cortisol. you shouldn't do high intensity because of shouldn't do high intensity because of cortisol. If you do true high intensity cortisol. If you do true high intensity and you do really good heavy lifting, and you do really good heavy lifting, you have a post exercise response that you have a post exercise response that increases growth hormone and increases growth hormone and

[21:19] increases growth hormone and testosterone which leads for a testosterone which leads for a parasympathetic response. So this is the parasympathetic response. So this is the reteing of let's reduce the volume, make reteing of let's reduce the volume, make sure that we're compounding our workouts sure that we're compounding our workouts appropriately so that we have adequate appropriately so that we have adequate recovery between the sessions. So you recovery between the sessions. So you might do a Monday morning and a might do a Monday morning and a Wednesday evening so that you end up Wednesday evening so that you end up with 36 hours or more between your with 36 hours or more between your sessions and you're still going to get a sessions and you're still going to get a lot of benefit from that. And then we're lot of benefit from that. And then we're talking about the parasympathetic talking about the parasympathetic activity. I always tell people look you activity. I always tell people look you need to find a point in your day. For need to find a point in your day. For me, it's first thing in the morning me, it's first thing in the morning before anyone else gets up because I before anyone else gets up because I want to have that absolute silence where want to have that absolute silence where it's just 10 minutes of maybe some it's just 10 minutes of maybe some mobilization or stretching or drinking a mobilization or stretching or drinking a a tea or a coffee outside just being a tea or a coffee outside just being aware of the environment just with no aware of the environment just with no noise and learning how to breathe and noise and learning how to breathe and

[22:05] noise and learning how to breathe and center yourself to bring yourself back center yourself to bring yourself back to that point at any time during the to that point at any time during the day. So there is a lot of that mind body day. So there is a lot of that mind body connection that comes with it. So we connection that comes with it. So we look at kind of the well actually four look at kind of the well actually four things to invoke change. First is sleep. things to invoke change. First is sleep. If we don't have really good sleep, we If we don't have really good sleep, we can't invoke any kind of change. There's can't invoke any kind of change. There's no body composition change. There's no no body composition change. There's no mental status change at all without mental status change at all without really good adequate sleep. Then we work really good adequate sleep. Then we work on the physical for the most part on the physical for the most part because women can start to see really because women can start to see really good definitive change with heavy good definitive change with heavy lifting with strength within a few lifting with strength within a few weeks. And then because nutrition is so weeks. And then because nutrition is so polarizing, we work on nutrition kind of polarizing, we work on nutrition kind of after we do the first two because most after we do the first two because most of the time if you ask someone about of the time if you ask someone about nutrition, they go, "Oh, I'm keto or I'm nutrition, they go, "Oh, I'm keto or I'm if I'm vegan or I'm plant-based." Like if I'm vegan or I'm plant-based." Like

[22:50] if I'm vegan or I'm plant-based." Like it's an identification, right? So it's an identification, right? So there's a lot to unpack there. And there's a lot to unpack there. And across those three, we're working on the across those three, we're working on the mind body, right? We're learning how to mind body, right? We're learning how to invoke parasympathetic. invoke parasympathetic. So after 20 some odd years of working So after 20 some odd years of working with people, I found that those are the with people, I found that those are the three that you can really manipulate. three that you can really manipulate. Sleep first, mind, body throughout the Sleep first, mind, body throughout the other ones. Sometimes it changes the other ones. Sometimes it changes the physical and the nutrition because some physical and the nutrition because some people want to work on nutrition because people want to work on nutrition because of the physical first, but for the most of the physical first, but for the most part, I find retraining people how to part, I find retraining people how to train is so much more effective than train is so much more effective than just giving them a training program and just giving them a training program and saying go. All right, so let's move on to jump training because that's getting a lot of training because that's getting a lot of

[23:35] training because that's getting a lot of popularity right now. And I know people popularity right now. And I know people will ask us, are is there jump training will ask us, are is there jump training in your programs? How does that in your programs? How does that contribute to our bone mass and our bone contribute to our bone mass and our bone health? And what is your recommendation health? And what is your recommendation around jump training? So there's two around jump training? So there's two ways of thinking about jump training. We ways of thinking about jump training. We can think about our ballistic thometric can think about our ballistic thometric type movements where we're taught to type movements where we're taught to land to absorb impact in our muscle, land to absorb impact in our muscle, >> right, with soft knees or really trying >> right, with soft knees or really trying to absorb it through um our posture and to absorb it through um our posture and not having a hard landing. That can have not having a hard landing. That can have some benefit for bone. But when we're some benefit for bone. But when we're talking about jump training for bone, we talking about jump training for bone, we need to relearn how that jump is. We're need to relearn how that jump is. We're landing hard. We're absorbing the impact landing hard. We're absorbing the impact through our skeletal system. So it's not through our skeletal system. So it's not

[24:21] through our skeletal system. So it's not a high jump. It's not a ballistic type a high jump. It's not a ballistic type movement. And the reason for that is we movement. And the reason for that is we want multidirectional stress through the want multidirectional stress through the bone. And remembering that the body will bone. And remembering that the body will morph with the movement. The ground morph with the movement. The ground doesn't. So we have ground reaction doesn't. So we have ground reaction forces. We want a a a low jump but a forces. We want a a a low jump but a high ground reaction force to create high ground reaction force to create multi-directional stress within the bone multi-directional stress within the bone to improve bone density. So when we're to improve bone density. So when we're looking at jump training, yeah, any kind looking at jump training, yeah, any kind of jumping is great. If you're skipping of jumping is great. If you're skipping rope, you're doing box jumps, that is rope, you're doing box jumps, that is going to contribute to bone health. If going to contribute to bone health. If you're someone who's on the low end of you're someone who's on the low end of bone density, so you're not bone density, so you're not osteoporitic, osteoporitic, osteoporitic, you might be just on the cusp of the old you might be just on the cusp of the old word osteopenic, but just low normal word osteopenic, but just low normal bone density. bone density. bone density. >> You want to look at how am I going to

[25:07] >> You want to look at how am I going to increase that ground reactive force. So, increase that ground reactive force. So, I mean, I've talked about Tracy I mean, I've talked about Tracy Clissold's app and it's now available, Clissold's app and it's now available, Osteo Gains, and it's 10 minutes three Osteo Gains, and it's 10 minutes three times a week of the proper kind of jump times a week of the proper kind of jump for improving bone density. For women for improving bone density. For women out there like, well, I thought just any out there like, well, I thought just any kind of jumping was good. Yes, keep kind of jumping was good. Yes, keep doing it. Any kind of jumping is good doing it. Any kind of jumping is good for the bones, just like resistance for the bones, just like resistance training is good for the bones. But if training is good for the bones. But if you are in the category where you really you are in the category where you really really need to focus on building bone really need to focus on building bone density, we have to look at what kind of density, we have to look at what kind of landing that we're doing to improve that landing that we're doing to improve that ground reaction and multi-directional ground reaction and multi-directional stress in the bone. Okay, final question stress in the bone. Okay, final question here. here. here. I know we had talked about this in our I know we had talked about this in our power program power program

[25:52] power program last month on one of our calls where we last month on one of our calls where we brought up a female that had asked, you brought up a female that had asked, you know, I see these lean women in the gym know, I see these lean women in the gym and they're all doing cardio and so can and they're all doing cardio and so can we talk about I know we don't like no we talk about I know we don't like no one likes calling it skinny fat. I think one likes calling it skinny fat. I think the the proper term is normal weight the the proper term is normal weight obesity. Um but that's what it means. obesity. Um but that's what it means. Most women will know it as skinny fat. Most women will know it as skinny fat. Can you describe if that's new to Can you describe if that's new to someone listening, can you describe what someone listening, can you describe what that is and how we go about fixing that? that is and how we go about fixing that? >> Yeah. So, sarcopenia is the highly >> Yeah. So, sarcopenia is the highly technical word for it, which skinny fat, technical word for it, which skinny fat, normal weight, obesity, all those, it's normal weight, obesity, all those, it's when we're looking at the quality of the when we're looking at the quality of the muscle. muscle. muscle. >> We're seeing a lot of extra fat where >> We're seeing a lot of extra fat where

[26:39] >> We're seeing a lot of extra fat where the muscle should be. So, we look lean, the muscle should be. So, we look lean, but we have a really high percent body but we have a really high percent body fat because we don't have as much lean fat because we don't have as much lean mass, muscle mass, and we have lower mass, muscle mass, and we have lower density in our bones. density in our bones. >> And when we're looking at women who are >> And when we're looking at women who are so cardio-driven, because that's from so cardio-driven, because that's from the 1980s and 90s mentality that's been the 1980s and 90s mentality that's been so thrown at us, so thrown at us, so thrown at us, we're looking at a high stress catabolic we're looking at a high stress catabolic state when we're doing all of the state when we're doing all of the cardio. Catabolism means we're breaking cardio. Catabolism means we're breaking down our lean mass. So when I see women down our lean mass. So when I see women who are really lean and they're just who are really lean and they're just doing cardio, doing cardio, doing cardio, >> I think about, okay, low bone density, >> I think about, okay, low bone density, bones like chalk, and really low muscle bones like chalk, and really low muscle quality. quality. quality. >> How do we change that? Of course, >> How do we change that? Of course, strength training. strength training.

[27:24] strength training. >> Yeah. >> Yeah. >> Yeah. >> Right. That's the the beall endall for >> Right. That's the the beall endall for all women. Doesn't matter what age you all women. Doesn't matter what age you are, but it comes more important as you are, but it comes more important as you age. We need strength training across age. We need strength training across the board. So I'm really happy that that the board. So I'm really happy that that conversation is changing. conversation is changing. >> The other is protein intake. Yeah. >> The other is protein intake. Yeah. >> So, like Bill Campbell posted that study >> So, like Bill Campbell posted that study a few years ago where they took uh an a few years ago where they took uh an experimental group and a control group experimental group and a control group of normal weight obese women who were of normal weight obese women who were all sedentary did not put them on any all sedentary did not put them on any kind of exercise just changed the amount kind of exercise just changed the amount of protein that they were taking. of protein that they were taking. >> Yep. >> Yep. >> Yep. >> So, you know, we have the control group >> So, you know, we have the control group that maintained their usual protein that maintained their usual protein intake. I think it ended up being 0.5 intake. I think it ended up being 0.5 gram per pound of body weight. And for gram per pound of body weight. And for the experimental group, they boosted up the experimental group, they boosted up

[28:10] the experimental group, they boosted up to that one to 1.1 grams per pound of to that one to 1.1 grams per pound of body weight over the course of 12 weeks. body weight over the course of 12 weeks. The people with a higher protein intake The people with a higher protein intake completely recmped their body. completely recmped their body. >> No vegetables. >> No vegetables. >> No vegetables. >> Yeah. >> Yeah. >> Yeah. >> So protein is really, really important. >> So protein is really, really important. And that's the other conversation that's And that's the other conversation that's been left out of the nutrition been left out of the nutrition conversation till recently, which I conversation till recently, which I think is why women find putting protein think is why women find putting protein in is so difficult. So, we've had all in is so difficult. So, we've had all these conversations about highfat, these conversations about highfat, lowfat, high carb, low carb, and what do lowfat, high carb, low carb, and what do we do with those macronutrients, and no we do with those macronutrients, and no one's really talked about protein? Yeah. one's really talked about protein? Yeah. >> So, now when we're looking at the >> So, now when we're looking at the recommended daily allowance for protein, recommended daily allowance for protein, it's way too low because people don't it's way too low because people don't realize that that is the bare minimum to realize that that is the bare minimum to avoid malnutrition. avoid malnutrition. avoid malnutrition. So, if you're an active woman and you're So, if you're an active woman and you're an active older woman trying to build an active older woman trying to build

[28:57] an active older woman trying to build and or maintain your lean mass, you have and or maintain your lean mass, you have to boost that protein intake up to we to boost that protein intake up to we like that one gram per pound of body like that one gram per pound of body weight, ideally higher, but starting weight, ideally higher, but starting with that one gram per pound. I want to talk about supplements and again something that you inspired me again something that you inspired me with was the talk about creatine and I with was the talk about creatine and I started taking creatine but I got not started taking creatine but I got not saying this is not right but someone was saying this is not right but someone was like oh you know take two teaspoons so I like oh you know take two teaspoons so I was taking two teaspoons which was about was taking two teaspoons which was about 10 gram I have never felt so ill in my 10 gram I have never felt so ill in my life where the nausea was beyond and I life where the nausea was beyond and I silly I didn't really put two and two silly I didn't really put two and two together and for 3 days straight I took together and for 3 days straight I took

[29:42] together and for 3 days straight I took it felt like I was going to vomit for it felt like I was going to vomit for about 3 hours of each of those days till about 3 hours of each of those days till it really like I was like it must be the it really like I was like it must be the creatine and then I was scared to take creatine and then I was scared to take it for a couple of weeks but then I just it for a couple of weeks but then I just again heard you say 5 g or less so I again heard you say 5 g or less so I think I'd take you know four to five think I'd take you know four to five grams now completely fine so talk to us grams now completely fine so talk to us about why I would have had that effect about why I would have had that effect and what the right dose is why creatine and what the right dose is why creatine is good for Yeah. So creatine is used in is good for Yeah. So creatine is used in all the fast energetics of our body. So all the fast energetics of our body. So if we're thinking about the initial ATP if we're thinking about the initial ATP CP, which is your first 0 to 20 seconds CP, which is your first 0 to 20 seconds of energy, the C of the CP is creatine. of energy, the C of the CP is creatine. So it's creatine phosphate. So if we are So it's creatine phosphate. So if we are taking in creatine monohydrate, then we taking in creatine monohydrate, then we

[30:29] taking in creatine monohydrate, then we have a greater availability of that have a greater availability of that creatine to be there for our fast creatine to be there for our fast energetics. So if we're thinking about energetics. So if we're thinking about all the things that we do in a day and all the things that we do in a day and we are using so much creatine in all the we are using so much creatine in all the processes, if we're looking even at processes, if we're looking even at brain function, gut function, heart brain function, gut function, heart health, all of that requires creatine. health, all of that requires creatine. So if we are ingesting more creatine, So if we are ingesting more creatine, then we have more available. Our liver then we have more available. Our liver does produce between two and three grams does produce between two and three grams a day, but we see that by the nature of a day, but we see that by the nature of being women and having less muscle mass, being women and having less muscle mass, we have less stores than men. And women we have less stores than men. And women tend to not eat as much animal protein tend to not eat as much animal protein as men do. So that's another caveat as men do. So that's another caveat there where we're not ingesting as much there where we're not ingesting as much

[31:15] there where we're not ingesting as much as men. So if we're supplementing with as men. So if we're supplementing with it, it takes about 3 weeks to fully it, it takes about 3 weeks to fully saturate all the tissues in the body. saturate all the tissues in the body. So, if we're starting at a lower dose of So, if we're starting at a lower dose of 1 and a half to five grams, over the 1 and a half to five grams, over the course of 3 weeks, you'll get a muscle course of 3 weeks, you'll get a muscle boost, a brain boost. People have um gut boost, a brain boost. People have um gut issues that's going to start to issues that's going to start to dissipate. dissipate. dissipate. >> Wow. >> Wow. >> Wow. >> And [clears throat] >> And [clears throat] we see more people have talked about we see more people have talked about getting better focus and that has to do getting better focus and that has to do with better brain metabolism as well. with better brain metabolism as well. And there is a website now creatine for And there is a website now creatine for health that's publishing all the u more health that's publishing all the u more health oriented creatine research that's health oriented creatine research that's out there from pregnancy to mental out there from pregnancy to mental health. We see there's a new study that health. We see there's a new study that just came out where two five gram doses just came out where two five gram doses a day morning and evening help people

[32:02] a day morning and evening help people who have really severe fatigue from low who have really severe fatigue from low sleep. And people who have um depressive sleep. And people who have um depressive episodes where their their actual episodes where their their actual pharmaceutical isn't working as well, pharmaceutical isn't working as well, they can top it up with creatine they can top it up with creatine >> and it helps get them out of depressive >> and it helps get them out of depressive episodes. So it it is something that has episodes. So it it is something that has been kind of pushed into the been kind of pushed into the bodybuilding set for so long, but we see bodybuilding set for so long, but we see that it's so essential for so many that it's so essential for so many different other conditions than just different other conditions than just building muscle and having muscle building muscle and having muscle function. function. function. >> So it's an illusion that people should >> So it's an illusion that people should only take creatine if they're working only take creatine if they're working out or on days that they're working out. out or on days that they're working out. >> Exactly. And part of it also is the fear >> Exactly. And part of it also is the fear factor of of how much you have to take. factor of of how much you have to take. Because if we look at a typical Because if we look at a typical bodybuilding for muscle function type um bodybuilding for muscle function type um

[32:50] bodybuilding for muscle function type um protocol, which is where it all started, protocol, which is where it all started, we're looking at um 20 grams a day in we're looking at um 20 grams a day in five gram doses with carbohydrate. five gram doses with carbohydrate. And when we're looking at that, that's And when we're looking at that, that's when you get the bloating, the when you get the bloating, the discomfort, you really start to put on discomfort, you really start to put on weight from water retention. And we're weight from water retention. And we're like, wait, no, that's when we're like, wait, no, that's when we're looking at at really swole and and looking at at really swole and and getting really fantastic muscle getting really fantastic muscle performance. And that's a subset. What performance. And that's a subset. What we want is for health. We want brain we want is for health. We want brain function. We want gut function. We want function. We want gut function. We want um to be able to have better muscle um to be able to have better muscle function as well, but we don't have to function as well, but we don't have to go the high doses. We know that a very go the high doses. We know that a very small amount is very beneficial, small amount is very beneficial, especially for women. especially for women. >> So would you say between like three and >> So would you say between like three and five grams for women? five grams for women? >> Yeah. Yeah. I tell women they should >> Yeah. Yeah. I tell women they should

[33:35] >> Yeah. Yeah. I tell women they should start with maybe one and a half if start with maybe one and a half if they're afraid of supplementing because they're afraid of supplementing because some women some women some women >> don't supplement and they're not sure >> don't supplement and they're not sure how they're going to react. So if we go how they're going to react. So if we go one and a half grams for one week, then one and a half grams for one week, then work up to three grams the next week and work up to three grams the next week and then on the third week you're starting then on the third week you're starting to get that five gram dose in, then to get that five gram dose in, then you're slowly accumulating and you're slowly accumulating and saturating the body, but you're not saturating the body, but you're not overwhelming any one particular system. overwhelming any one particular system. >> Not like what I did. Don't do what I >> Not like what I did. Don't do what I did. Don't start off doing 10 grams. did. Don't start off doing 10 grams. [laughter] [laughter] [laughter] >> Yeah, it's interesting the weight thing. >> Yeah, it's interesting the weight thing. I was going to ask you about that. I was going to ask you about that. You've explained it well because I did You've explained it well because I did hear like some talk about um holding um hear like some talk about um holding um weight or more so like as you said it weight or more so like as you said it it's more um water retention, it's more um water retention,

[34:21] it's more um water retention, but if you're having below 5 grams, you but if you're having below 5 grams, you shouldn't have that effect. shouldn't have that effect. >> No. And part of it also is the protocol >> No. And part of it also is the protocol of having carbohydrate with it because of having carbohydrate with it because creatine and carbohydrate will both hold creatine and carbohydrate will both hold water. water. water. >> But if you're just having creatine at a >> But if you're just having creatine at a lower dose, you don't have that lower dose, you don't have that transient water retention. transient water retention. >> Wow, that's so interesting. I wanted to >> Wow, that's so interesting. I wanted to ask you as well, is there any other ask you as well, is there any other supplements again, especially for women supplements again, especially for women in middle age that you really recommend in middle age that you really recommend that we take? that we take? that we take? There are two others. Um, especially There are two others. Um, especially when we're down here in the southern when we're down here in the southern hemisphere and winter is coming, hemisphere and winter is coming, >> we look at vitamin D, spec specifically >> we look at vitamin D, spec specifically vitamin D3. vitamin D3. vitamin D3. >> Uh, also we're in the culture in the >> Uh, also we're in the culture in the

[35:07] >> Uh, also we're in the culture in the summer of slip, slap, slop, or we use a summer of slip, slap, slop, or we use a lot of sunscreen. We cover up with um lot of sunscreen. We cover up with um clothes and hats and stuff. So, we're clothes and hats and stuff. So, we're not actually getting enough vitamin D not actually getting enough vitamin D from the sun. We can have small times of from the sun. We can have small times of exposure, but when I say that, all the exposure, but when I say that, all the dermatologists and people in Durm yell dermatologists and people in Durm yell at me, "What? No, sunburned cancer is at me, "What? No, sunburned cancer is like a small amount, little bit of like a small amount, little bit of moderate amount is going to help in the moderate amount is going to help in the summer. summer. summer. >> But we see how vitamin D is so essential >> But we see how vitamin D is so essential for so many other different functions for so many other different functions from building bone, maintaining bone, from building bone, maintaining bone, maintaining muscle, muscle function, maintaining muscle, muscle function, brain health, uh a better lipid profile, brain health, uh a better lipid profile, iron absorption, keeping our feritin iron absorption, keeping our feritin elevated, like almost all the small elevated, like almost all the small molecular things that that we get molecular things that that we get concerned about from a clinical scope concerned about from a clinical scope can be helped with vitamin D3. And then can be helped with vitamin D3. And then

[35:52] can be helped with vitamin D3. And then the other one for uh pmenopause or women the other one for uh pmenopause or women in midlife would be omega-3 fatty acids in midlife would be omega-3 fatty acids >> because we see that when we are having >> because we see that when we are having that perturbation in our estrogen that perturbation in our estrogen progesterone that we also have a little progesterone that we also have a little bit of disconnect in the inflammatory bit of disconnect in the inflammatory and anti-inflammatory responses in our and anti-inflammatory responses in our cells. So if we're having more omega-3 cells. So if we're having more omega-3 fatty acids, it helps with that. It fatty acids, it helps with that. It helps with all the breakdown effects in helps with all the breakdown effects in our cells. So we don't have as much our cells. So we don't have as much oxidative stress that's not being taken oxidative stress that's not being taken care of and we don't have as much care of and we don't have as much inflammatory responses. So if we can inflammatory responses. So if we can dampen the systemic inflammatory dampen the systemic inflammatory responses, it feeds forward to better responses, it feeds forward to better lipid profile, less visceral fat, uh lipid profile, less visceral fat, uh better brain health, uh better muscle better brain health, uh better muscle

[36:38] better brain health, uh better muscle function and muscle accumulation and a function and muscle accumulation and a reduction in body fat acrual when we're reduction in body fat acrual when we're starting to go through pmenopause. starting to go through pmenopause. >> That's so interesting. I wanted to talk >> That's so interesting. I wanted to talk to you on that about um skin changes and to you on that about um skin changes and more to do with like skin elasticity. A more to do with like skin elasticity. A lot of women have said to me kind of lot of women have said to me kind of around midlife especially maybe after around midlife especially maybe after menopause for them in their 50s they menopause for them in their 50s they find like the saggy um under the arms, find like the saggy um under the arms, saggy uh knees. saggy uh knees. saggy uh knees. If that if someone has that and it's If that if someone has that and it's upsetting them, is there anything you upsetting them, is there anything you can do to reverse it or also to prevent can do to reverse it or also to prevent it? it? it? Collagen uh decreases as we get older Collagen uh decreases as we get older and part of what we're seeing in skin is and part of what we're seeing in skin is

[37:24] and part of what we're seeing in skin is a decrease in the elastic profile and a decrease in the elastic profile and properties of skin and tendons. And it's properties of skin and tendons. And it's exasperated by the lack of estrogen exasperated by the lack of estrogen because estrogen again it works on every because estrogen again it works on every system of the body. How do we counter system of the body. How do we counter it? There isn't anything really. We know it? There isn't anything really. We know that doing strength training to really that doing strength training to really develop the muscle and increase blood develop the muscle and increase blood flow to all parts of the body really flow to all parts of the body really does help with that. You can look at does help with that. You can look at using collagen supplementation. It works using collagen supplementation. It works on an individual basis. So, some women on an individual basis. So, some women will find it's very effective and other will find it's very effective and other women won't. women won't. women won't. >> And you have to be particular in the >> And you have to be particular in the type of collagen that you're looking for type of collagen that you're looking for as well. If we're looking for skin in as well. If we're looking for skin in particular, we want type one and three. particular, we want type one and three. But if we start having lots of joint But if we start having lots of joint issues and joint pain and soft tissue issues and joint pain and soft tissue problems, then we want to look for a problems, then we want to look for a

[38:10] problems, then we want to look for a type two. So you want to be very type two. So you want to be very specific in what you're looking for specific in what you're looking for because we'll see women who have issues because we'll see women who have issues around um the knees with skin sagging around um the knees with skin sagging and and feeling like, oh, what's going and and feeling like, oh, what's going on? They also have inflammatory on? They also have inflammatory um problems happening within the joint um problems happening within the joint of the knee. So if we can take care of of the knee. So if we can take care of both of those with appropriate um both of those with appropriate um strength training as well as type two strength training as well as type two and type three collagen supplementation, and type three collagen supplementation, it can work really well for some women it can work really well for some women at night time. Now I take a combination at night time. Now I take a combination of um collagen and um magnesium. The of um collagen and um magnesium. The powder kind of started because the powder kind of started because the collagen was so it's disgusting like it collagen was so it's disgusting like it stinks like fish. So you can't take it stinks like fish. So you can't take it on its own. Um, and I take like a on its own. Um, and I take like a

[38:56] on its own. Um, and I take like a collagen powder as well, which you know, collagen powder as well, which you know, I don't have problems sleeping, but it's I don't have problems sleeping, but it's great for that, too. And obviously, um, great for that, too. And obviously, um, for your muscles and all that kind of for your muscles and all that kind of stuff. Do you take magnesium? What do stuff. Do you take magnesium? What do you think of it? you think of it? you think of it? >> I don't use magnesium. If I were, I >> I don't use magnesium. If I were, I would look for a magnesium theate. would look for a magnesium theate. >> Mhm. >> Mhm. >> Mhm. >> Because that's the only one that crosses >> Because that's the only one that crosses bloodb brain barrier and can actually bloodb brain barrier and can actually help with parasympathetic activation, help with parasympathetic activation, which is what you're wanting for sleep. which is what you're wanting for sleep. Um I use theanine eltheanine and uh Um I use theanine eltheanine and uh sometimes I add in some ashagandha when sometimes I add in some ashagandha when I'm traveling or rodeiola when I'm I'm traveling or rodeiola when I'm traveling. I really prefer theanine over traveling. I really prefer theanine over magnesium because it is a nonproin amino magnesium because it is a nonproin amino acid that is directly uh related and acid that is directly uh related and

[39:42] acid that is directly uh related and influenced by part of the GABA system in influenced by part of the GABA system in our brain. So that's the parasympathetic our brain. So that's the parasympathetic activation the processes for that. Um, activation the processes for that. Um, some people find it gives them focus. some people find it gives them focus. So, you'll see people taking it during So, you'll see people taking it during the day, but a lot of people will find the day, but a lot of people will find that it gives them the enough of the that it gives them the enough of the ability to shut the brain from being ability to shut the brain from being busy to be able to fall asleep and stay busy to be able to fall asleep and stay asleep. So, that's something that I asleep. So, that's something that I would kind of preferentially use or would kind of preferentially use or recommend if we can't get magnesium recommend if we can't get magnesium theate. theate. theate. >> Wow, that's that is good to know.