What are you doing now to improve the aging process so you can stop blaming it for feeling fat, puffy and sluggish?

As I enter my 50’s, I am on a mission to avoid the stereo typical “menopausal” symptoms as we age. Are we able to take ownership of our future self now and be a health optimizer?

Do you struggle with…

Unexplained fat weight gain
Loss of lean body mass- muscle?
Lack of power and speed?
Constant joint pain and tightness?

What can you do different to fight the battle of lower hormones?

Strength gains

Neuromuscular Training focusing on strength gains by living heavy weights
Example
- Warm up with activation and mobility drills
- 3-5 sets of 3-5 exercises of 3-5 reps of heavy weight
  - Squats
  - Push
  - Pull
  - Deadlifts
  - Core

How can we make transition into our second half of our live a simple transition?

How do we adapt and change with our hormones in the aging process to reduce or even eliminate common “menopausal symptoms” we all hear about!?!

GET STRONGER: lift heavy weights to increase the cross sectional area of the muscle
GAIN POWER & SPEED – we need to signal the muscles to maintain and build lean mass by changing HOW WE TRAIN
NEUROMUSCULAR Improvements -we need to increase the neuromuscular contraction- acetylcholine and creating a strong myosin activation to contract muscles
INCREASE metabolism – by increasing lean body mass
IMPROVE YOUR STRENGTH STABILITY & MOBILITY as you age by training the right way for improving the aging process as a female

Why should we change how we train for endurance events as aging female athletes? How do we improve the transition into our “second half of our life”?

Dr. Stacy Sims shares research on the why and explains the reasoning behind the workout program suggestions.

Why High Intensity Training?
- Fat (adipose lipid) turnover – how it is using and storing fat changes in body weight
- Lipid turnover is how we are using fat and storing fat – not about burning fat
- Changes in the lipid uptake in the adipose tissue
- To change body fat and body composition – to change the rate of lipid updates into tissue
- Lipid use of the body but increased amount due to dysregulation in the cell…
- We have a dysregulation within the muscle cell (oxidative stress, insulin resistance, glucose update) – signal to increase lipid uptake
- Add in fuel to help with processes – signal to increase lipid uptake- the amount of fat storage to allow for increased need of lipid fat

What are the benefits of HIIT?

- Increase in blood glucose control via the improvement in insulin sensitivity with one or more minute of hard work as body needs more glucose to come into cells to fuel work- pulls glucose in = increased insulin sensitivity at rest
- One or minute of hard work- to fuel work = decrease in the fasting blood glucose levels
- Cardiovascular benefits when over a minute = aerobic capacity = increased VASCULAR ENDOTHELIAL GROWTH FACTOR (VEGF)
- Increased nitric oxide (eNOS) = improve blood vessel function and cardiovascular health
- Increased in growth hormone – stimulating growth factor
- Increased in free testosterone
- Decreased estrogen – counters cortisol = estrogen is not as needed
- Cellular adaptation benefits to stimulate mitochondria to improve and grow
- Mitochondria – 1 minute or more does include aerobic metabolism = improve mitochondrial biogenesis-
- Work at high intensity = cellular stress – damage – inflammatory response- exercise stress- response is stronger – Improve integrity of skeletal muscle – anti-oxidation (oxidative stress decreased) = reduces oxidative stress
- Reduce inflammation with HIIT in the total body = Improved anti-inflammatory cytokine release
- Improvement in our BDNF after exercise – brain derived neuro factor – how to improve brain health
- External stressors to create environment – boost in BDNF help brain health – brain tissue = improved cognition and memory benefits
- Better metabolic control without the hormones available
- Lose estrogen = lose signaling – lose blood vessel function = improve with HIIT as a strong stimulus to increased cardiovascular health and blood vessel health

CHATGPT Rabbit Hole on Anti-inflammatory cytokines are signaling molecules that play a crucial role in regulating the immune response and maintaining immune system balance.

They help to counteract the pro-inflammatory signals produced during an immune response, preventing excessive inflammation and tissue damage.

If you’re looking for ways to improve the release of anti-inflammatory cytokines, here are some strategies that may help:

Healthy Diet: Consuming a balanced diet rich in fruits, vegetables, whole grains, and healthy fats can support a well-functioning immune system. Nutrients like omega-3 fatty acids, vitamin D, and antioxidants have been shown to promote the release of anti-inflammatory cytokines.

Regular Exercise: Regular physical activity has been associated with a reduction in chronic inflammation and an increase in anti-inflammatory cytokine production. Aim for a combination of aerobic and strength training exercises.

Stress Management: Chronic stress can lead to increased inflammation. Engaging in relaxation techniques such as deep breathing, meditation, yoga, or mindfulness can help manage stress and promote an anti-inflammatory environment.

Adequate Sleep: Poor sleep can disrupt immune system function and lead to inflammation. Aim for 7-9 hours of quality sleep per night to support optimal immune function.

Avoid Smoking and Excessive Alcohol: Smoking and excessive alcohol consumption can contribute to inflammation and hinder the body’s ability to produce anti-inflammatory cytokines.

Probiotics: Certain strains of probiotics, commonly found in fermented foods or available as supplements, have been linked to the promotion of anti-inflammatory responses in the gut and immune system.

Herbal Supplements: Some herbs, such as turmeric, ginger, and green tea, contain compounds with anti-inflammatory properties that can potentially influence cytokine production. However, consult a healthcare professional before adding herbal supplements to your routine.

Maintain a Healthy Weight: Excess body weight can contribute to chronic low-grade inflammation. Maintaining a healthy weight through diet and exercise can help manage inflammation.

Hydration: Staying adequately hydrated supports various bodily functions, including immune system responses. Water helps transport immune cells and facilitates their communication.

Vitamin and Mineral Supplementation: Adequate intake of vitamins and minerals, such as vitamin C, vitamin D, and zinc, can support immune function and cytokine production. However, it’s generally recommended to obtain these nutrients from a balanced diet.

WHY do we need to push ourselves in a SIT Workout each week?

To increase our sensitivity to insulin (counteract what happens as estrogen decreases with age)
To increase skeletal muscle insulin stimulated glucose uptake = GLUT4 activation to convert glucose into glycogen
To increase lean mass and decrease fat mass
Strong increase of stress- increased carb update = more body fat = lipid removal = increasing lean mass/decrease fat mass without estrogen and progesterone around to help
Increase ability carb/glucose uptake into muscle
Enhance protein synthesis – need muscle to survive as it is “organ of longevity”

Why Plyometric Training?

Why we need to change how we have been training as we our hormones decrease as we age and enter our second half of our life

WHY Jump Training or Power training = plyometrics = to increase our EXPLOSIVE power and speed
We have changes in our GENE TRANSCRIPTION as we age (see notes below from ChatGPT)
As we lose our ESTROGEN receptor-ability to have strong muscle contractions (myosin changes) – solution to CHANGE HOW YOU TRAIN as you age… including jump training or plyometrics (safe options for your body)
- improve our muscle power and body composition
- MITOCHONDRIAL Function – Decrease in estrogen – decrease in mitochondria = train differently to improve mitochondrial biogenesis
- External stressor to replace what estrogen used to do for us- improving glucose uptake – instead now we can activate GLUT4 protein transporters instead of insulin = improved glucose into muscle cells for energy
- Improve bone mineral density by creating a multi-directional force with jump training
- Running and body weight exercises are not enough to improve bone mineral density- solution by including lunges, squat jumps or skipping type of movements (add into a HIIT circuit as with 45 second intervals with 15 second recovery) for 5 minutes x 3 rounds)
  - More advanced… squat jump, lateral skaters, tuck jump, burpees, depth jump, single leg hop- as with ground reactive forces to stimulate bone mineral density and bone mineral turn over = speed of movement with power = how fast you can get off the ground = vertical movement up, explosive and short amount of time on ground
  - Options if you can’t jump include pool exercises, med ball throws, ball slams, plyo push ups or my favorite BATTLING ROPES to help FAST MUSCLE CONTRACTIONS to build power (more reps is not the goal so modify to find the right options for you to build POWER) = small volume, more resistance, quick muscle activation (fast twitch muscle fibers), and include longer rest in between sets to allow proper recovery so you can go hard again with good form.

CHAT GPT Rabbit Hole side note

Gene transcription is a fundamental process in molecular biology where the information encoded in a gene’s DNA sequence is used to synthesize a complementary RNA molecule.

This RNA molecule, known as messenger RNA (mRNA), serves as a template for protein synthesis during a subsequent process called translation.

Here’s an overview of how gene transcription works:

Initiation: The process begins with the binding of an enzyme called RNA polymerase to a specific region of DNA known as the promoter. The promoter is located near the start of a gene and contains sequences that signal the beginning of transcription. RNA polymerase recognizes and binds to the promoter, marking the starting point of gene transcription.

Elongation: Once RNA polymerase is bound to the promoter, it begins to “read” the DNA sequence and synthesize a complementary RNA strand. As it moves along the DNA template strand, the enzyme adds RNA nucleotides in a sequence that is complementary to the DNA template. This creates an RNA molecule that is complementary to the gene’s coding strand.

Termination: As RNA polymerase continues to move along the DNA template, it eventually encounters a termination signal within the DNA sequence. This signal marks the end of the gene. When RNA polymerase reaches this signal, it detaches from the DNA template, and the newly synthesized RNA molecule is released.

The resulting RNA molecule, or mRNA, contains the information necessary to instruct the ribosomes (cellular structures) during the process of translation. Translation involves reading the sequence of the mRNA molecule in sets of three nucleotides called codons and using this information to assemble amino acids in the correct order, ultimately forming a protein.

It’s important to note that not all transcribed RNA molecules are used for protein synthesis. Some RNAs have other important roles in the cell, such as ribosomal RNA (rRNA) and transfer RNA (tRNA), which are involved in protein synthesis, as well as non-coding RNAs that play regulatory and functional roles in various cellular processes.

Gene transcription is a tightly regulated process that allows cells to control which genes are expressed at different times and under different conditions. This regulation ensures that the cell produces the right proteins at the right times to respond to its environment and carry out its functions effectively.

Why Resistance Training over bodyweight or cardio?

Why strength over hypertrophy training?

Go for the “max force a muscle can produce over a single effort of time:
Skip trying to “increase the muscle fiber diameter” with Hypertrophy training (more reps)
FORCE vs. BULK?

What do you lose as we age without ESTRADIOL levels?? STRENGTH!!!

What are the benefits of changing your focus to RESISTANCE Training (over chronic cardio) to change body composition as we age?

We need to send the signal to building and maintaining muscle mass- lean body mass. Focus on STRENGTH because it is the biggest thing we lose as we age with the loss of estradiol. HYPERTROPHY type of lifting (higher reps) doesn’t work on doing what we need.

Increased power production
Increased strength production
increased metabolic rate
increased metabolic efficiency
increased joint strength
increased joint stability
Increased bone mineral density
Increased immune system

How does Resistance STRENGTH Training help us with the changes we experience with the decrease in our hormones as an aging female athlete?

We need to get the STRONG contraction so focus on building your STRENGTH… but don’t worry- it is super hard to get big and bulky.

Hypertrophy workouts do not increase the muscle fibers and nervous system in the way we need it with our lower estrogen (estradiol- E2) as we enter the second half of our life.

Do YOU struggle with unexplained weight gain as myself?

Dr. Stacy Sims shares in our course… why we need to lift heavy “sheet”!

NEUROMUSCULAR aspect- speed and strength of contraction

When we lose the powerful contraction (the integrity of myosin to create strong muscular contraction)- we need to make up for the loss

Decrease in estradiol

Decrease in receptor sites

Decrease in neuro muscular signals

Why do we have increased weight gain with lower estrogen for female athletes

ChatGPT tells us… “Weight gain in female athletes during periods of lower estrogen levels, such as menopause or certain phases of the menstrual cycle, can be influenced by various factors related to hormonal changes, metabolism, and lifestyle.

Here are some reasons why weight gain might occur in this context:

Metabolic Changes: Estrogen plays a role in regulating metabolism. As estrogen levels decline, metabolic rate can decrease, leading to a potential increase in calorie storage as fat. This change in metabolism can contribute to weight gain, especially if dietary habits remain unchanged.
Shift in Fat Distribution: Lower estrogen levels can lead to a shift in fat distribution, with more fat being stored in the abdominal area. This type of fat distribution, often referred to as “central” or “visceral” fat, is associated with an increased risk of metabolic conditions like insulin resistance and cardiovascular disease.
Appetite Regulation: Estrogen influences appetite regulation and food intake. Lower estrogen levels can lead to changes in hunger and satiety signals, potentially causing some women to eat more than usual.
Loss of Lean Muscle Mass: Estrogen helps maintain lean muscle mass. With lower estrogen levels, there might be a tendency to lose muscle mass, which can lead to a decrease in basal metabolic rate (the number of calories burned at rest). Less muscle mass means burning fewer calories, making weight gain more likely.
Physical Activity Changes: Menopause or other phases of hormonal changes might coincide with shifts in physical activity levels. Some women might become less active due to symptoms like fatigue or joint discomfort, which can contribute to weight gain.
Changes in Cravings and Emotional Eating: Hormonal changes can affect mood and emotional well-being. Some women may experience cravings for comfort foods, leading to increased calorie intake and weight gain.
Insulin Resistance: Estrogen helps improve insulin sensitivity. Lower estrogen levels can lead to reduced insulin sensitivity, which can contribute to weight gain and a higher risk of developing metabolic conditions like type 2 diabetes.
Sleep Disruption: Hormonal changes can disrupt sleep patterns. Poor sleep quality or insufficient sleep has been linked to weight gain and metabolic disturbances.

It’s important to note that while hormonal changes can influence weight gain, individual responses vary. Not all women will experience significant weight gain during periods of lower estrogen levels. Lifestyle factors, including diet, exercise, stress management, and sleep, play crucial roles in weight management.” – CHAT GPT

If weight gain becomes a concern, consider the following strategies:

Balanced Diet: Focus on nutrient-dense foods and mindful eating. Be aware of portion sizes and choose foods that support overall health.
Regular Exercise: Engage in both aerobic and resistance training exercises to maintain muscle mass and support metabolism.
Stress Management: Practice stress-reduction techniques like meditation, yoga, or deep breathing.
Sleep Hygiene: Prioritize quality sleep by establishing a regular sleep schedule and creating a conducive sleep environment.
Consult Professionals: If weight gain becomes a persistent issue, consider consulting a healthcare provider, registered dietitian, or fitness professional for personalized guidance.

Ultimately, managing weight during periods of lower estrogen levels involves a holistic approach that considers hormonal changes, lifestyle factors, and individual needs.

How does strength training with heavy weights and high intensity interval training help menopausal women lower inflammation with the decrease of estrogen?

Strength training with heavy weights and high-intensity interval training (HIIT) can be beneficial for menopausal women in managing inflammation, especially in the context of decreased estrogen levels.

These forms of exercise can have positive effects on various physiological processes that contribute to inflammation.

Here’s how strength training and HIIT can help lower inflammation in menopausal women:

Muscle Preservation and Metabolism:
- Strength Training: Heavy weightlifting and resistance training stimulate muscle growth and maintenance. Increased muscle mass helps regulate glucose metabolism and insulin sensitivity, which can have anti-inflammatory effects by reducing the risk of insulin resistance.
- HIIT: High-intensity interval training involves short bursts of intense exercise followed by periods of rest or lower intensity. HIIT can enhance metabolic rate and improve insulin sensitivity, similar to strength training.
Anti-Inflammatory Cytokines:
- Strength Training: Intense strength training prompts the release of anti-inflammatory cytokines, which are signaling molecules that help regulate the immune response and dampen inflammation.
- HIIT: HIIT can also stimulate the production of anti-inflammatory cytokines, contributing to a more balanced immune response.
Reduction in Adipose Tissue:
- Strength Training: Increased muscle mass resulting from strength training can enhance calorie expenditure, which may lead to a reduction in body fat. Adipose tissue (fat tissue) can contribute to inflammation through the release of pro-inflammatory molecules.
- HIIT: HIIT has been shown to effectively burn calories and reduce body fat, further contributing to lower levels of adipose tissue-related inflammation.
Oxidative Stress Regulation:
- Both Strength Training and HIIT: These types of exercise can help regulate oxidative stress, which occurs when there’s an imbalance between the production of harmful free radicals and the body’s ability to neutralize them. Lower oxidative stress can lead to reduced inflammation.
Endorphin Release:
- Both Strength Training and HIIT: Intense exercise triggers the release of endorphins, which are natural painkillers and mood enhancers. Elevated mood and reduced stress levels can indirectly contribute to lower inflammation.
Cardiovascular Health:
- Both Strength Training and HIIT: These forms of exercise promote cardiovascular fitness and health. Improved heart function and circulation can support better blood flow, nutrient delivery, and waste removal, all of which contribute to a healthier inflammatory response.
Hormonal Benefits:
- Strength Training: Resistance training can promote the release of growth hormone and testosterone, which have anti-inflammatory effects.
- HIIT: HIIT can also affect hormone levels in ways that contribute to a more balanced immune response.

It’s important to note that individual responses to exercise can vary, and it’s advisable for menopausal women to start any new exercise regimen gradually and consult a healthcare provider before making significant changes to their routine. Incorporating both strength training and HIIT into an exercise plan, along with other healthy lifestyle practices, can contribute to better inflammation management and overall health during the menopausal phase.

How can the release of growth hormone and testosterone, which have anti-inflammatory effects.

ChatGPT says…The release of growth hormone and testosterone during exercise can contribute to anti-inflammatory effects in several ways:

1. Growth Hormone (GH):

Enhanced Cellular Repair: Growth hormone plays a role in tissue repair and regeneration. It can stimulate the repair of damaged tissues, including those affected by inflammation, contributing to a reduction in overall inflammation.
Modulation of Immune Responses: Growth hormone can regulate immune responses, helping to balance the pro-inflammatory and anti-inflammatory aspects of the immune system. This modulation can lead to a more controlled and appropriate immune response.
Stimulation of Antioxidant Enzymes: Growth hormone can stimulate the production of antioxidant enzymes, which neutralize harmful free radicals that contribute to oxidative stress and inflammation.
Inhibition of Inflammatory Mediators: Growth hormone can suppress the production of certain pro-inflammatory cytokines and factors, helping to mitigate inflammation.

2. Testosterone:

Regulation of Immune Responses: Testosterone plays a role in regulating immune responses. It can help modulate the immune system’s balance between pro-inflammatory and anti-inflammatory functions.
Inhibition of Pro-Inflammatory Cytokines: Testosterone can inhibit the production of certain pro-inflammatory cytokines, thereby reducing the overall inflammatory response.
Increased Muscle Mass: Higher levels of testosterone, particularly in men, are associated with increased muscle mass. Muscle tissue has anti-inflammatory properties, and having a healthier muscle-to-fat ratio can contribute to lower levels of systemic inflammation.
Enhanced Insulin Sensitivity: Testosterone can improve insulin sensitivity, which can have anti-inflammatory effects by reducing the risk of insulin resistance and related inflammation.

It’s important to note that the effects of growth hormone and testosterone on inflammation are complex and can vary based on factors such as the individual’s health status, age, gender, and the overall hormonal environment. Furthermore, while growth hormone and testosterone have potential anti-inflammatory effects, excessive levels or imbalances can lead to health issues.

Both growth hormone and testosterone are released in response to various stimuli, including exercise. Resistance training and high-intensity exercise are known to stimulate the release of growth hormone and testosterone. Engaging in regular exercise, maintaining a healthy lifestyle, and considering individual health factors are all essential in optimizing the potential anti-inflammatory benefits of growth hormone and testosterone release.

As always, if you have specific health concerns or questions about hormones, inflammation, or exercise, it’s recommended to consult a healthcare professional for personalized guidance.

Common Problem #1: Increased fat weight gain

Problem: Loss of lean body mass- lower metabolism

Solution: Find an external stress- to find a strong contraction + HIIT with SIT + Plyometrics

RESISTANCE strength training can help us with the changes in our body as we have decrease in hormones

Dr. Stacy Sims explains WHY we need higher intensity intervals over long slow distance to burn fat…

We see changes in LIPID turnover = how our body uses and stores body fat- plus how this change impacts our body weight

As we age, the weight/fat loss was impacted by changes in our lipid removal = so to lose fat weight it is NOT about burning more fat and using fat as fuel but “CHANGING THE RATE OF LIPID UPDTAKE INTO THE ADIPOSE TISSUE“

As we age, we have a DECREASE in the amount of fat/lipid used by the body

As we age, we have an increased amount of fat/lipid due to a dysregulation in metabolism since we are NOT ABLE TO PULL CARBOHYDRATE/GLUCOSE into the muscle cell itself = inflammation = oxidative stress = body response (innate intelligence) to focus energy to build the muscle tissue but “smart enough” to think it needs to hold onto fuel to help with processes = signal to increase fat/lipid update into muscle cell and adipose/fat tissue = increased fat storage for the increased need of fat fuel/lipid.

Solution? HIIT with SHORT INTENSITY INTERVAL TRAINING all out 100% effort 10-30 seconds sprint then enough rest to go hard again.

Why SIT with heavy weights? SIT improves the fast twitch muscle fibers and top end (ZONE 5) metabolic anaerobic capacity to HELP THE MUSCLES INCREASE GLUCOSE UPTAKE WITHOUT USING INSULIN

CHAT GPT Side Note on LIPID UPTAKE

Lipid uptake into adipose tissue refers to the process of fatty acids being transported from the bloodstream and stored within fat cells (adipocytes) as triglycerides.

This process is influenced by various factors, including hormonal changes, dietary habits, and physical activity. In females, there are specific periods and circumstances where the rate of lipid uptake into adipose tissue may be affected:

1. Puberty: During puberty, both males and females experience hormonal changes that lead to the development of secondary sexual characteristics. In females, the increase in estrogen levels can influence fat distribution. Estrogen promotes the accumulation of fat in certain areas, such as the hips and thighs. This can result in an increased rate of lipid uptake into adipose tissue in these regions.

2. Menstrual Cycle: The menstrual cycle involves fluctuations in hormone levels, particularly estrogen and progesterone. Estrogen, which rises during the follicular phase, can lead to an increase in the rate of lipid uptake into adipose tissue. However, during the luteal phase, when progesterone levels are higher, the rate of lipid oxidation (breakdown) might increase, potentially offsetting the effects of increased lipid uptake.

3. Menopause: During menopause, estrogen levels decrease significantly. This hormonal change can lead to a shift in fat distribution, with more fat being stored in the abdominal area. This change in fat distribution is associated with an increased rate of lipid uptake into abdominal adipose tissue. This shift may contribute to an increased risk of metabolic issues like insulin resistance and cardiovascular disease.

4. Pregnancy: Pregnancy involves significant hormonal changes, including increased levels of estrogen and progesterone. These hormones play a role in preparing the body for pregnancy and supporting fetal development. During pregnancy, there is an increased rate of lipid uptake into adipose tissue to provide a source of energy for the developing fetus.

5. Aging: With age, there can be changes in hormone levels and metabolism. Estrogen levels decline during menopause, leading to alterations in fat distribution and potentially influencing the rate of lipid uptake into different adipose tissue depots.

It’s important to note that individual responses to these hormonal changes can vary. Moreover, lifestyle factors, such as diet and physical activity, also play a significant role in lipid uptake and storage within adipose tissue. Maintaining a healthy lifestyle through balanced nutrition, regular exercise, and stress management can help mitigate potential negative effects on lipid metabolism and overall health. If you have specific health concerns, consulting a healthcare provider or registered dietitian can provide personalized guidance.

Increasing lipid uptake into muscles to improve fat loss post-menopause involves optimizing exercise strategies that enhance metabolic efficiency and promote favorable changes in body composition.

While post-menopausal changes can impact fat metabolism, combining specific exercise approaches can be effective in supporting fat loss. Here’s how:

Incorporate Aerobic Exercise:

Moderate-intensity aerobic exercises like brisk walking, jogging, cycling, and swimming can increase lipid utilization during exercise.

Aim for at least 150 minutes of moderate-intensity aerobic activity per week, or equivalent amounts of higher-intensity activities.

High-Intensity Interval Training (HIIT):

HIIT alternates short bursts of high-intensity exercise with lower-intensity recovery periods.

HIIT has been shown to enhance lipid oxidation and improve metabolic rate.

Incorporate HIIT workouts 1-3 times a week, depending on fitness level.

Resistance Training:

Engage in strength training to build lean muscle mass, as muscle tissue has a higher metabolic rate and contributes to increased lipid uptake.

Aim for 2-3 days of full-body resistance training per week, focusing on major muscle groups.

Combination Workouts:

Combine strength training and aerobic exercise in the same session, such as circuit training or functional workouts.

This approach can promote simultaneous muscle building and lipid utilization.

Post-Exercise Nutrition:

Consuming a protein-rich snack or meal after exercise can support muscle recovery and growth, further enhancing metabolic rate.

Balanced nutrition helps maintain a caloric deficit for fat loss.

Consistency and Progression:

Consistency is key. Gradually increase exercise intensity, duration, or frequency to continually challenge your body.

Adaptation takes time, so be patient and persistent.

Mindful Eating:

Combine exercise with a balanced, nutrient-dense diet to support fat loss and overall health.

Pay attention to portion control and avoid overcompensating for exercise with excess calories.

Hydration and Recovery:

Stay hydrated before, during, and after exercise to optimize metabolism.

Prioritize recovery with adequate sleep and active recovery days.

Individualization:

Consult a fitness professional or healthcare provider to tailor exercise recommendations based on your health status, fitness level, and goals.

Lifestyle Factors:

Address stress through practices like meditation, yoga, or deep breathing, as chronic stress can impact fat metabolism.

Prioritize sleep, as poor sleep can affect hormonal balance and metabolism.

Remember that fat loss involves creating a consistent caloric deficit, where you burn more calories than you consume. Exercise contributes to this deficit by increasing energy expenditure and optimizing fat metabolism. However, sustainable fat loss also requires an overall healthy lifestyle, including dietary choices, exercise, sleep, and stress management. Always consult your healthcare provider before starting a new exercise regimen, especially if you have any underlying health conditions or concerns.

Common Problem #2: Hot flashes!

Problem: “Menopausal hot flashes”

Solution: We can improve vasodilation by improving cardiovascular benefits from the specific training

Common Problem #3: Increased in fat mass and loss of lean mass

Problem: Decrease in receptor sites and decrease in estradiol – lose ability for strong contractions

Solution: Improve muscle growth and integrity

Lift heavy weights… and you won’t get “big and bulky”
Stimulate lean body mass
More lipid uptake in muscle tissue – changes body composition with lower body fat and increase in lean tissue
Changing ratio- more lipid being untaken into muscle – while decrease visceral and total body fat percentage
Improved glucose control and metabolic health

Common Problem #4: Feeling puffy with increased Inflammation

Problem: increased inflammation with lower estrogen levels and decreased strength

Solution:

Common Problem #5: Feeling sluggish, lack of power and decreased speed

Solution: Regain strength and power to fight the challenge of loss of estrogen (E2).

CHAT GPT tells us more on what is NEUROMUSCULAR training?

The term “neuromuscular response” refers to the interaction between the nervous system and the muscles in the body. In the context of a menopausal athlete, it pertains to how the nervous system and muscles work together to produce movement, strength, coordination, and overall athletic performance during the menopausal phase.

During menopause, hormonal changes, particularly the decrease in estrogen levels, can influence various physiological processes, including those related to the nervous system and muscles.

Some key points to consider regarding the neuromuscular response in menopausal athletes include:

Muscle Mass and Strength: Estrogen plays a role in maintaining muscle mass and strength. As estrogen levels decline, there can be a potential impact on muscle tissue. Neuromuscular training, which includes resistance training and other forms of strength training, becomes crucial to help maintain and increase muscle mass and strength. The nervous system’s ability to recruit muscle fibers effectively becomes important in this context.

Muscle Function and Coordination: Estrogen also affects neuromuscular coordination. As estrogen levels decrease, women may experience changes in muscle function, balance, and coordination. Neuromuscular training can help address these changes and improve overall movement patterns and functional capacity.

Injury Prevention: Proper neuromuscular function is essential for injury prevention. Reduced muscle mass and coordination can increase the risk of injuries, especially during physical activities. Neuromuscular training can enhance muscle control, joint stability, and overall movement mechanics, reducing the likelihood of injuries.

Bone Health: Neuromuscular training, particularly weight-bearing exercises, not only supports muscle function but also benefits bone health. Maintaining bone density and reducing the risk of osteoporosis is particularly important for menopausal women, as the decrease in estrogen levels can impact bone strength.

Cardiovascular Health: Neuromuscular training can improve cardiovascular health by enhancing circulation, heart function, and overall fitness. Cardiovascular health is important for athletes at any age, and it becomes even more critical during menopause due to changes in cardiovascular risk factors.

Response to Training: Neuromuscular adaptations to training might differ during the menopausal phase due to hormonal changes. It’s important for menopausal athletes to tailor their training programs to suit their individual needs, taking into account factors like recovery, intensity, and exercise selection.

To address the potential challenges and take advantage of the benefits of neuromuscular training during menopause, it’s recommended for menopausal athletes to:

Include resistance training to maintain and build muscle mass.

Incorporate exercises that challenge balance and coordination.

Pay attention to proper warm-ups and cool-downs to prevent injuries.

Focus on flexibility and mobility to maintain joint health.

Adjust training intensity and volume based on individual energy levels and recovery capacity.

Consult with healthcare professionals or fitness experts to develop a safe and effective training plan.

Ultimately, neuromuscular training can play a significant role in helping menopausal athletes maintain their athletic performance, overall fitness, and quality of life during this life stage.

What is an improved “immunological status”?

According to ChatGPT

“Improved immunological status” refers to a state in which an individual’s immune system functions optimally and efficiently, providing effective protection against infections, diseases, and other health challenges.

“The immune system is a complex network of cells, tissues, and molecules that work together to recognize and defend the body against harmful pathogens, such as bacteria, viruses, fungi, and other foreign substances.

An improved immunological status indicates that the immune system is well-balanced, responsive, and capable of:

Effective Pathogen Recognition: The immune system can identify various pathogens and distinguish them from the body’s own cells and tissues.
Rapid Response: When a pathogen is detected, the immune system can mount a quick and targeted response to neutralize and eliminate the threat.
Appropriate Inflammation: The immune system generates inflammation as a response to infection or injury. An improved immunological status ensures that inflammation is controlled and doesn’t become excessive or chronic.
Memory and Long-Term Protection: After encountering a pathogen, the immune system “remembers” it. This memory response allows the immune system to respond more rapidly and effectively upon subsequent exposures to the same pathogen.
Regulation of Autoimmunity: An optimally functioning immune system can distinguish between foreign invaders and the body’s own cells, preventing excessive autoimmune responses that can lead to immune-mediated diseases.

Factors that can contribute to an improved immunological status include:

Healthy Lifestyle: Adequate nutrition, regular exercise, sufficient sleep, and stress management all play vital roles in supporting immune system function.
Vaccination: Vaccinations stimulate the immune system to develop memory responses against specific pathogens, providing protection without causing illness.
Avoiding Smoking and Excessive Alcohol: These substances can suppress the immune system and hinder its ability to respond effectively.
Hygiene and Cleanliness: Proper hygiene practices help prevent the spread of infections and reduce the burden on the immune system.
Balanced Diet: A diet rich in vitamins, minerals, antioxidants, and essential nutrients supports immune system function.
Weight Management: Maintaining a healthy weight is important, as obesity can negatively impact immune function.
Regular Medical Checkups: Regular health screenings and checkups can help identify potential immune-related issues and address them promptly.
Limiting Exposure to Harmful Environments: Minimizing exposure to pollutants, toxins, and other environmental stressors can help maintain immune system health.

It’s important to note that an “improved immunological status” doesn’t necessarily mean an overactive immune system, as excessive immune responses can lead to allergies, autoimmune disorders, and other health problems.

The goal is to achieve a balanced and well-regulated immune system that responds appropriately to different challenges while maintaining tolerance to self-tissues.

CHAT GPT Says…

Resistance training can offer several benefits for post-menopausal females who are experiencing a loss of estrogen. While resistance training can’t directly replace the role of estrogen in the body, it can contribute to mitigating some of the effects associated with decreased estrogen levels. Here’s how resistance training can be particularly beneficial in this context:

Preservation of Lean Muscle Mass: Resistance training stimulates muscle growth and maintenance. As estrogen levels decline, there can be a higher risk of muscle loss and a decrease in metabolic rate. Engaging in regular resistance training can help counteract muscle loss, improve muscle strength, and maintain or increase lean muscle mass. This is essential for overall functional capacity and metabolism.

Bone Health: Estrogen plays a crucial role in maintaining bone density. With decreased estrogen levels during menopause, the risk of osteoporosis and bone fractures can increase. Resistance training, especially weight-bearing exercises, places stress on bones, promoting bone remodeling and strengthening. This can help reduce the risk of bone loss and improve bone density, thereby supporting bone health.

Metabolic Health: Resistance training has been shown to enhance insulin sensitivity and glucose metabolism. This is particularly important for post-menopausal women, as they are at a higher risk of developing insulin resistance and metabolic syndrome. Improving metabolic health through resistance training can help manage weight and reduce the risk of type 2 diabetes.

Body Composition: Resistance training can contribute to improvements in body composition by increasing lean muscle mass and reducing body fat. This can lead to a healthier body composition, which is associated with various health benefits, including reduced risk of chronic diseases.

Functional Independence: Maintaining muscle strength and functional capacity is crucial for maintaining independence and quality of life. Resistance training improves muscle strength, balance, and overall functional capacity, reducing the risk of falls and improving daily activities.

Cardiovascular Health: Resistance training can have positive effects on cardiovascular health by improving blood pressure, lipid profiles, and overall cardiovascular fitness. This is important for post-menopausal women who may be at an increased risk of cardiovascular disease due to hormonal changes.

Hormonal Response: Resistance training can lead to the release of hormones like growth hormone and testosterone, which can contribute to muscle growth and overall health. While the effects are not the same as estrogen, these hormonal responses can provide benefits related to muscle maintenance and metabolism.

It’s important to note that before starting any exercise program, especially resistance training, post-menopausal women should consult their healthcare provider. They can provide guidance based on individual health conditions and considerations. A well-designed resistance training program, combined with a balanced diet and other healthy lifestyle practices, can play a significant role in maintaining overall health and reducing the impact of estrogen loss during the post-menopausal phase.

How do we implement this type of training into our schedules if an endurance athlete? Get a coach as it is confusing!

What is HIIT vs. SIT?

Low volume workout sessions- not more than 20 minutes or else you are NOT doing HIIT or SIT workout properly.
High Intensity Interval training is SUB maximal (80% or more of max heart rate) with longer intervals as 1 minute up to 4 or 5 minutes max with variable rest
- Is your goal Metabolic Control or Cardiovascular Fitness?
SIT is short periods of INTENSE anaerobic exercise with LESS intense recovery periods until too exhausted to continue.
- SUPRAmaximal efforts at an intensity of 100% of power output – peak oxygen uptake
- Work intervals are 10 to 30 seconds with variable rest as the goal is to rest enough to hit the next interval pace!
- SIT is NOT 5 plus minute intervals… instead they are SHORT anaerobic work intervals with the total work time under 20 minutes as it is a LOW VOLUME (less is more!!) session.
- Go hard as you can for 10-30 seconds … then recover so you can improve fast twitch and top end anaerobic capacity so you can pull more glucose in without the need of insulin (as we are more insulin insensitive as we age- loss of estrogen
- The goal is to maintain the high intensity for short amount of time

Why is fueling and training so complicated?

We know women are not the same as men. We know that most of us are struggling with CHRONIC STRESS overload so why should we add more stress to our body when we are struggling to BURN FAT, GET STRONGER and GET FASTER as aging athletes?

HIIT programs more effective in reducing abdominal fat
To increase lean mass, resistance training, will increase muscle mass and bone density plus reduced total fat mass
Add resistance training to moderate changes in our body composition as we age!

Dr. Stacy Sims teaches us the difference of HIIT for peri and post menopausal women:

So we hear about HIIT or high intensity exercise increases our stress hormone cortisol and that elevated cortisol increase our fat storage. What should we do as we are working out when we are peri or post menopausal?

HIIT Training does increase cortisol for men and women – not just menopausal women
Cortisol levels stimulates some of the free fatty acids + release -and breaking down tissue
Fat storage is stimulated -IF you don’t fuel correctly as cortisol stimulates fat storage = dosage of protein food post workout or you will increase fat storage because of the stimulation of cortisol
HIIT is important for epigenetic changes so the body can use fuel better- carbohydrate and reduce the fat storage
The “Dosage and Timing Post Exercise” – the body needs the nutrition post workout after a HARD session to stimulate ANABOLISM to lower cortisol and refuel to help fitness gains we are looking for in our workouts.
HIIT type for peri and post menopausal women need the HIGH to stimulate the epigenetic changes in the muscle fiber and muscle tissue to pull carbohydrate into muscle cell and to gain more insulin sensitivity – adding in post workout protein/carb fuel to kick start anabolism.

We need to do resistance training, high intensity (and short) intensity intervals AND plyometrics … plus do some endurance training (less is more as we age as our bodies know how to do long slow distance already) but how do we fit in all of these workouts per week plus allow for proper recovery and repair.

How do we prioritize heavy weights with a combination of HIIT finisher and/or plyometrics to get the high neuromuscular responses (fast contraction) with the bone building stimulus from plyometrics.

Less is more for aging female endurance athletes as we are born to be more efficient at long slow distance endurance zone two type of workouts and at this point in our lives- we may gain more benefits by doing less volume! (My personal experiment!)
We need to work on what is lost from our lack of hormones … heavy weights, HIIT/SIT and plyometrics.
NEUROMUSCULAR fast contraction – stimulus + Bone Mineral Density stimulus (bone turnover with plyometrics) + combo of all three (Heavy Weights + HIIT/SIT + Plyometrics) to improve insulin sensitivity.
The LONG SLOW ENDURANCE Training does not help us with these changes/challenges – it is not beneficial for us to change body composition and improving bone mineral density as well as blood sugar control.
Our body does not need long slow miles but to work on what is lost with our changes in hormone production as we age and start our second half of our live…so learn how to fuel and train to make this time in life the best time of your life.

Dr. Stacy Sims teaches us with her research on the female athlete…

Traditional training modalities and programming do not work well

With the changes in estrogen and progesterone- our body needs EXERICSE STRESS to make up for the responses the hormones used to do for us

High intensity interval training (HIIT is effective for changing body composition, improving blood glucose control and cardiovascular function

Plyometric jump training causes GENE TRANSCRIPTIONAL changes to improve metabolic function of the muscle cells and improve the rapid nerve firing for a strong contraction

Resistance training is about STRENGTH (0-6 reps of heavy weight) NOT about Hypertrophy (8+ rep range)

Less power production and muscle synthesis = train for power not the endurance on the bike and in the gym!

TRAIN FOR POWER- not just endurance! our bodies are already use to doing endurance and we are already pre-disposed to burning more fatty acids as females.

Estrogens build power, speed and glucose use…so when we lose then we need to look at external stress

Stop doing the LONG SLOW TRAINING as our main part of our training!

We need to complement our LONG SLOW TRAINING with POWER WORK! Drop the volume, increase the intensity – even if you are ultra endurance athlete!”

Even if you do ultra endurance work- we need to adjust our training schedule to swap out the LONG SLOW DISTANCE for QUALITY workout sessions instead of QUANTITY to work with our change in hormones as we age.

How are you lifting to improve the neuromuscular stimulus?

How are you complementing the strength work to get METABOLIC STABILITY? Sprint work!

What about Hormone Therapy?

Is there to help with vasomoter changes but it is not going to help improve strength, body composition… it will slow the rate of change but not stop the changes so we need to look at external stressors to improve the areas that are changing in our body as metabolism and body composition.

WE NEED EXERCISE STRESS and PROTEIN intake for muscle protein synthesis. We need to keep the pathways going for muscle protein synthesis!

Planning the training with two weeks of intense week on, one week off as “de-load” week for recovery.

The goal… NEUROMUSCULAR stimulation and muscle integrity!

LESS cardiovascular work and MORE resistance training!!

Are you getting stronger and moving well as you age? How is your joint mobility?

I know my hips are so tight so my running performance is not ideal. Instead of blaming the aging process – we need to adjust how we fuel and train to improve our performance as well as body composition and mobility.

What is the Solution?

Be sure to include foundational movement training patterns, functional movement drills and mobility drills.

As you learn about the benefits of doing more HEAVY LIFTING + HIIT/SIT + PLYOMETRICS for our anti-aging protocols, don’t forget the active recovery days are just as important or more important so you can go hard on the hard days.

What is HIIT training and POLARIZED Training? It means avoid the black hole training or the “grey zone” training where you are training too hard to be easy, and training to easy to be hard.

Train hard, Recovery harder.

Be rest and ready to hard on the hard days- easy on the recovery days
Avoid over training- no more than four HIIT training sessions per week
LIFT heavy with good form and include good recovery between sets (3-5 rule)
Neuromuscular training is to train the nerves and muscles so they react and communicate via doing controlled resistance training.
Avoid black hole training -zone three.
Go easy on easy days – zone 1/2 and go hard on hard days Zone1/Zone 4/5
Hard/Hard day back to back to get more anabolic building stimulus + controlling insulin + stimulate epigenetic changes in the muscle is okay if you recovery enough so you can hit the HARD interval sessions on the hard days (Zone 5 for 10-30 second interval)
Don’t forget to improve your bone mineral density with heavy loading and plyometrics
Get a PERSONALIZED training and fueling program with a qualified coach that understands the aging athlete!

How does my long slow training to improve my fat burning efficiency now stimulates my body to burn fat??? What the heck?

Long slow distance, or “zone two”, is to designed to develop fat burning, aerobic engine to use more free fatty acids- to develop intra muscular fat storage
Estrogen used to help us with our fuel utilization
Women are more efficient a burning, using and storing fat than men (starting at birth)
We store more fat when peri or post menopausal with long slow distance as we are more effective at storing fat
Whatever exercise we do elevates our baseline cortisol – the longer endurance training = the longer the elevation of cortisol = more stimulus to store fat
We use and store fat more as we age with our hormone flux with peri and post menopause

Are you confused how to fuel and train to improve your performance in your next event, race or just LIFE?

Reminders from Dr. Stacy Sims that I continue to process, adjust my schedule and experiment to improve my performance as well as body composition, power and speed.

Stop training how we used to train- “insanity” training
As we experience lower levels of estrogen and progesterone (check your DHEA-S and Testosterone + Full Thyroid panel!), we need to adjust our training schedule to make up for loss.
We need to make up for the changes by swapping out LSD training stress for other type of exercise- external stressors via exercise to make up for the lack of estrogen.
If you want to change your BODY COMPOSITION (lower fat and increase lean tissue) – stop doing the long slow distance cardio and do more HIIT training (on high recovery days) as well as to improve insulin sensitivity and blood sugar management (test with Nutri-Sense for 30-days or so!)
As we age, we lose bone mineral density, so do something about it = plyometric jump training (modifications easy to do) will also help with our sprints.
Stop doing the hypertrophy type of strength workouts and swap out for the 1-6 reps of HEAVY strength after you progressed from mobility and foundational training phases (don’t just start lifting super heavy weights first!) – proper form and movement mechanics are essential
We have less power production as we age so we need to TRAIN FOR POWER instead of the endurance = make up for what we are losing as we already know how to do endurance training (free fatty acids usage and the proteins to use free fatty acids, muscle fibers for endurance- higher as a female from birth!)
Estrogen helped build power, speed and glucose utilization so when we have less amounts of estrogen (E2 specifically), we need to start taking ownership of our health and change how we train = external stress to maintain POWER and metabolic stability (less power production and muscle protein synthesis)
Stop complaining and do something about the changes… take ownership but it takes work and doesn’t happen from a pill (HRT) to build muscle.
LESS long slow training = swap for MORE intervals with intensity (QUALITY over QUANTITY)
How are you lifting to improve neuromuscular stimulus?
How are you complement your endurance training – SPRINT INTERVAL WORK (go hard, recovery harder)
Work with a strength coach/trainer!

Set up a discovery call to work with Coach Debbie to get a personalized coaching plan with THE WHOLESTIC METHOD Coaching program.

Remember supplements and medications don’t stop muscle loss, strength gain and body composition – HRT doesn’t stop the change so we need to put the time and work into our weekly training schedule to make up for the changes in our hormones as well as support the adrenals!!

We need to exercise differently as aging endurance female athletes
We, female athletes, need a higher amount of amino acids than the non-athlete- sedentary
Dosing protein in/around exercise and each meal to keep the amino acid pool elevated – signals the muscle protein synthesis
We need to increase our protein intake for increase muscle protein synthesis (Dr. Lyon’s protocol)
Female athletes may perform better with less fasting -instead focus on hitting protein goals and fueling in/around workouts to change body composition (20-40g protein per meal dose) plus insulin sensitivity and cognition.
Females are more endurance based at birth – our training plan should be a 2:1 ratio (2 weeks hard/1 week easy)
Focus on the training in the gym to improve NEUROMUSCULAR stimulation and muscle integrity with LESS CARDIOVASCULAR LSD … focus on the resistance training sessions even if you are training for an endurance event or race!!
We need to add in jump training to “protect neuromuscular activity, insulin sensitivity, and bone health as we age
Experiment and course correct as we are all unique but use this information as a foundation or template for the “Anti-Aging Female Athlete” protocol for our endurance events or races.
Support the HPA Axis… and sleep!! Stress is on… everything else is out of balance! How are your cortisol levels during the day??
Test and not guess with ULTA Labs or Inside Tracker plus DUTCH hormone test and GI MAP type of gut test. Wheat zoomer from Vibrant Wellness is also eye opening plus Upgraded Formula’s HTMA (hair tissue mineral analysis). Ask for more information.
Measure for baseline data – biomarkers but also simple measurement of mid-thigh, mid-arm, belly button and hips plus if possible body fat testing with calipers.
Check out NutriSense or Levels for CGM testing to learn about your response to stressors and food for 30-90 days.
Use my code LOWCARBATHLETE to save on my favorite products and supplements.