Podcast Summary
Importance of preserving muscle mass during menopause: Prioritize strength training, focus on protein intake, and be consistent with workouts to maintain muscle mass and overall health during menopause
Learning from this episode of the Resetter podcast is the importance of preserving muscle mass during the perimenopausal and postmenopausal years. Marie Forleo, a business and mindset genius, shares her personal experience as a former professional dancer and how she adapted her workouts to maintain muscle mass as she went through hormonal changes. She offers three key points for listeners looking to do the same: prioritizing strength training, focusing on protein intake, and being consistent with workouts. These principles, explained in depth during the podcast, can help listeners maintain muscle mass and overall health as they age. Additionally, Marie's USDA certified organic and hormone-supportive "age defined dream cream" from Purity Woods was highlighted as a game-changer for skin health during menopause.
Staying Committed to Muscle Preservation: Never get stronger if we only do easy things, it's never too late to start or resume a consistent fitness routine.
Maintaining muscle strength as we age requires consistent effort and dedication, even if we've taken a break from it in the past. Marie Forleo, a fitness enthusiast with an impressive athletic background, shares her personal journey of falling in and out of fitness throughout her life. From mimicking her mom's workouts as a child to becoming a professional dancer and Nike elite athlete, Marie's passion for strength training has been a constant in her life. However, in her thirties, she focused on building her business and neglected her fitness routine. In her forties, she felt the consequences of not being as strong as she once was and made a commitment to getting back into the gym. As aging women, both Marie and the speaker can relate to the importance of staying committed to muscle preservation, even when life gets busy or other priorities take over. The takeaway is that we never get stronger if we only do easy things, and it's never too late to start or resume a consistent fitness routine.
Maintaining Muscle Through Weight Training: Beyond Physical Appearance: Weight training as we age preserves muscle for confidence, insulin sensitivity, brain health, and overall well-being. Short sessions with trainers or videos can be effective.
Preserving muscle through weight training is essential for overall health and well-being as we age. It's not just about looking good, but also about maintaining confidence, improving insulin sensitivity, and stimulating brain health. Lifting heavy weights, even in short sessions, can be done efficiently and effectively with the help of trainers or workout videos. It's important to reframe our perspective on muscle and understand the numerous benefits it provides beyond physical appearance. So, whether you're in your forties or beyond, prioritizing muscle preservation through weight training can significantly enhance your quality of life.
Discovering the Benefits of Weightlifting as We Age: Weightlifting can boost mood, sleep quality, and reduce anxiety. Starting small and focusing on proper form helps build strength and confidence. Taking a break doesn't mean losing all gains, and incorporating weights into daily life can prevent muscle decline.
Weightlifting can have numerous benefits for individuals, especially as they age. Starting small and focusing on proper form are key to building strength and confidence. Surprisingly, taking a break from lifting doesn't necessarily mean it will take a long time to regain strength. In fact, some people may find they gain muscle and strength faster than before. Additionally, weightlifting can help improve mood, sleep quality, and even reduce anxiety. For those who dislike working out, finding motivation through favorite music or a fun workout environment can make a difference. Even incorporating weights into daily life, such as keeping them around the house, can help prevent muscle decline as we age. Ultimately, the words we tell ourselves about aging and strength are powerful. Embracing the idea that we can get stronger as we get older can lead to positive changes in both mind and body.
Transforming Mindset with Clear Goals and Accountability: Setting clear goals and finding an accountability partner can help overcome self-doubt and motivate you to achieve them. Consume enough protein for muscle growth, consider adding protein powder or collagen. Distinguish between fasting for autophagy and staying in a ketogenic state while building muscle.
Setting clear goals and finding an accountability partner can help transform your mindset and motivate you to achieve them. Mindy shares her experience of starting a new fitness routine at the end of the year, facing self-doubt but eventually overcoming it with the help of a trainer and her belief in herself. She also emphasizes the importance of consuming enough protein to stimulate muscle growth, suggesting options like adding protein powder to coffee or using collagen. For those following a fasting lifestyle, it's essential to understand the difference between fasting for autophagy and staying in a ketogenic state while powering up muscle. Overall, Mindy's discussion offers valuable insights and practical tips for setting and achieving personal goals, especially when it comes to health and wellness.
Optimize your morning routine for productivity and fitness: Add protein, healthy fats, and amino acids to your morning routine to support productivity and fitness goals. Aim for at least 30g protein in first meal, consult The Reset Academy for personalized fasting advice, and prioritize good sleep.
Optimizing your morning routine with a combination of protein, healthy fats, and amino acids can help set the stage for a productive day and support your fitness goals. This can be achieved through various methods, such as adding protein powder and amino acids to your coffee or eating protein-rich foods like beef sticks. Another important aspect is ensuring you get enough protein in your first meal of the day, ideally at least 30 grams, to stimulate the mTOR pathway. However, after that, you only need to meet the recommended intake of 1 gram per pound of body weight per day. The Reset Academy, led by Dr. Mindy Pelz, is an excellent resource for those looking to customize a fasting lifestyle and improve their health, offering exclusive access to insights, community support, and guidance towards health goals. Additionally, prioritizing good sleep is crucial for overall health and function, and Cured Nutrition's sleep bundle is a recommended product for those struggling with insomnia.
Improve REM and deep sleep with Cured Nutrition's sleep bundle: Try Cured Nutrition's sleep bundle for better memory retention and detoxification through a unique blend of CBD, CBN, functional mushrooms, cannabinoids, and adaptogens. Use code Pels at checkout for a discount.
Cured Nutrition's sleep bundle offers a unique blend of CBD and CBN, along with functional mushrooms, cannabinoids, and adaptogens, to improve REM sleep and deep sleep for better memory retention and detoxification. For those struggling with sleep, this product is worth trying, especially when purchasing the Zen and CBN together in the sleep bundle. To access the offer, visit curednutrition.com/pels and use the code Pels at checkout. Additionally, for those following a plant-based diet, protein sources like lentils, cottage cheese, and Greek yogurt (if not pasteurized) can be helpful in ensuring adequate protein intake. Remember, progress, not perfection, is the goal.
Personalizing Your Health: The 'n of 1' Principle: Understanding your body's unique needs and responding accordingly while staying informed and adaptable is key to faster recovery and better overall health (n of 1 principle)
Involving yourself in your own treatment plan and listening to your body's unique needs can lead to faster recovery and better overall health. This principle, known as the "n of 1," encourages personalization of health recommendations, including nutrition and exercise. For instance, the timing of protein intake after a workout can significantly impact muscle growth, but the optimal window and amount may vary from person to person. Similarly, taking care of sex hormones, particularly testosterone, is crucial for preserving muscle and overall health. However, due to the constantly evolving nature of scientific research, it's essential to stay informed and adapt accordingly. In essence, being your own "n of 1" means understanding your body's unique needs and responding accordingly, while staying open to new information and adjustments.
Managing stress for hormonal balance: Chronic stress can disrupt hormonal health, prioritize peace, rest, and relaxation to maintain hormonal balance, reducing stress leads to improved creativity, better skin, and overall well-being.
Managing stress is crucial for hormonal balance, especially for women as they age. Our hormones adapt to every environment we put ourselves in, and chronic stress can throw them off. Stress can lead to the adrenal glands taking over the production of sex hormones, resulting in a decline in sexual hormones. To maintain hormonal health and overall well-being, it's essential to prioritize peace, rest, and relaxation, and learn to recognize and avoid old, self-sabotaging patterns. By reducing stress, we give our adrenal glands a chance to rest and function optimally. This approach can lead to improved creativity, better skin, and a general sense of well-being. It's a simple yet powerful concept that can have a significant impact on our health and happiness.
Empower yourself to live mindfully and productively: Build resilience through consistent practices like stress management and physical activity to live a deeper, more capable life, not by adding to your to-do list.
We can choose to break free from the constant stress and distractions of modern life and empower ourselves to live more mindfully and productively. This requires building resilience through consistent practices, such as stress management and physical activity, which can lead to a deeper perspective on what truly matters. It's not about adding more to your to-do list, but rather making time for activities that leave you feeling less stressed and more capable of handling life's challenges. Marie Forleo's book "Everything is Figureoutable" provides valuable insights and tools for embracing this mindset.
Find clarity and confidence with Marie Forleo's free download: With the right mindset and resources, you can achieve anything you desire, don't give up on yourself.
Marie Forleo's free download at marieforleo.com can help you find clarity and confidence to achieve anything you desire, whether it's related to health, relationships, career, business, or finances. The download is a coaching session in three steps, available for download to your phone. It's essential not to give up on yourself, especially as we age, as keeping our confidence, clarity, and health are interconnected. Marie Forleo emphasizes this message, and you can find more of her content on YouTube and her podcast. The key takeaway is that with the right mindset and resources, you can get anything you want. Don't give up on yourself and keep striving towards your goals.
