Dear Fellow Aging Female Endurance Athlete…
Dr. Stacy Sims message is hitting home to me as I am over 50 years old now!
CHANGE how we FUEL and TRAIN to improve body composition, speed, power and energy.
During menopause, there are several hormonal changes that can affect the rate of lipid (fat) uptake in fat tissue.
The primary hormonal changes that occur during menopause are a decrease in estrogen and progesterone levels, and an increase in luteinizing hormone (LH) and follicle-stimulating hormone (FSH) levels.
These hormonal changes can have several effects on fat metabolism and distribution in the body, which can explain the changes in lipid uptake in fat tissue.
- Decreased Estrogen Levels:
- Estrogen plays a significant role in regulating fat metabolism.
- It helps maintain a healthy balance of fat storage and distribution, favoring fat deposition in subcutaneous fat (fat just beneath the skin) rather than visceral fat (fat stored around organs).
- As estrogen levels decline during menopause, the body’s ability to regulate fat storage and distribution is disrupted.
- This can lead to an increase in visceral fat, which is associated with a higher risk of metabolic and cardiovascular health problems.
- Alterations in Fat Tissue Receptors:
- Estrogen receptors are present in fat tissue.
- As estrogen levels decrease, the number and sensitivity of these receptors may change.
- This can influence how fat is stored and metabolized in fat tissue.
- Reduced Lipolysis Inhibition:
- Estrogen helps inhibit the breakdown of stored fat (lipolysis).
- With lower estrogen levels, there is less inhibition of lipolysis, which can lead to increased fat breakdown and release of fatty acids into the bloodstream.
- Increased Insulin Resistance:
- Hormonal changes during menopause can contribute to insulin resistance.
- Insulin resistance can promote fat storage, particularly in visceral fat depots.
- Changes in Physical Activity and Diet:
- As women go through menopause, there may be changes in physical activity levels and dietary habits.
- These lifestyle changes can also influence the rate of lipid uptake in fat tissue.
- Genetic and Aging Factors:
- Genetics and the natural aging process can play a role in fat distribution and metabolism.
- These factors interact with hormonal changes during menopause, contributing to variations in lipid uptake in fat tissue among individuals.
The consequences of these changes in fat metabolism during menopause can include weight gain, a shift in fat distribution towards the abdominal area, and an increased risk of conditions like metabolic syndrome, type 2 diabetes, and cardiovascular disease.
It’s important to note that these changes are complex and can vary among individuals.
Lifestyle modifications, including a balanced diet and regular physical activity, can help mitigate some of the effects of menopause on fat metabolism and overall health.
Menopausal females can take steps to improve fat oxidation rates during exercise despite the lower estrogen levels associated with this life stage.
Enhancing fat oxidation can be beneficial for maintaining a healthy body composition and overall health…but it is harder as we age with lower hormones to burn fat/fat oxidation during endurance exercise as we used to as with MAF training or ZONE TWO – also known as LSD …long slow distance training.
Here are some strategies to improve fat oxidation
- Incorporate Aerobic Exercise:
- Engage in regular aerobic exercise such as walking, jogging, cycling, or swimming. Aerobic activities promote the utilization of fat as a fuel source during exercise.
- Interval Training:
- Consider incorporating interval training into your exercise routine. High-intensity interval training (HIIT) can be especially effective in enhancing fat oxidation during and after exercise.
- Longer Duration Workouts:
- Zone two or MAF or LSD… Longer-duration, low-to-moderate intensity workouts can also promote fat oxidation.
- These workouts are often referred to as “fat-burning zone” workouts.
- Do one of these per week and focus on weekday workouts as 30-45 minutes in duration with 20 minutes of HIIT or SIT workouts (3x week)
- Strength Training:
- Don’t neglect strength training, as it helps build and maintain muscle mass.
- Muscle tissue requires energy, and the more muscle you have, the more calories you burn, including from fat, at rest.
- Lift heavy stuff… choose multi muscle group exercises as squats, deadlifts, push-ups, pull-ups and total body movements with heavy weights after you have built a foundation.
- Work towards
- Nutritional Considerations:
- Pay attention to your pre-workout and post-workout nutrition. Consuming a small, balanced meal or snack before exercise can help improve fat oxidation during your workout. After exercise, prioritize consuming protein and a source of carbohydrates to aid in recovery and replenish glycogen stores.
- Balanced Diet:
- Maintain a balanced diet that includes healthy fats, lean proteins, and complex carbohydrates. Avoid excessive calorie intake.
- Stress Management:
- Chronic stress can affect hormone balance and fat metabolism. Incorporate stress-reduction techniques such as meditation, mindfulness, or deep breathing exercises into your routine.
- Adequate Sleep:
- Ensure you get sufficient high-quality sleep. Quality sleep is essential for hormone regulation and overall health, which can positively impact fat oxidation.
- Stay Hydrated:
- Proper hydration is important for metabolic processes, including fat oxidation.
- Consult a Registered Dietitian or Nutritionist:
- Work with a registered dietitian or nutritionist who specializes in women’s health and exercise nutrition. They can help you develop a personalized nutrition plan to support your fitness goals.
- Regular Monitoring:
- Regularly monitor your progress and adjust your exercise and nutrition plans as needed. This can help you stay on track to improve fat oxidation and achieve your fitness and body composition goals.
It’s important to note that individual responses to exercise and dietary changes can vary, so it’s crucial to personalize your approach to your specific needs and goals.
How do menopausal females have a change in the rate of fat (lipid) uptake in the tissue?
Menopausal females can experience changes in the rate of fat (lipid) uptake in their tissues due to hormonal fluctuations and other factors.
As estrogen and progesterone levels decline during menopause, several changes occur that can affect fat storage and metabolism.
Changes in Fat Metabolism during Menopause:
- Increased Visceral Fat: Menopausal women are more likely to experience an increase in visceral fat, which is fat stored around internal organs. This can be attributed to hormonal changes and is associated with health risks.
- Slower Metabolism: As women age, their metabolism tends to slow down. This can make it easier to gain weight and more challenging to lose it.
- Muscle Loss: With age and hormonal changes, there is often a decrease in muscle mass. Muscle burns more calories at rest than fat, so muscle loss can further slow metabolism.
Solutions for Managing Fat Loss and Body Composition:
- HIIT + Resistance Training
- Plyometrics
-
Sprint Interval Training
- Enhance protein synthesis – MTOR for muscle growth
- Increases insulin signaling pathways = increase insulin sensitivity
- Increases muscle generated glucose uptake
- Increased need to get glucose into cell quickly = increased GLUT4 opens up “glucose gates” = helps shuttle glucose into cell for energy without the need of insulin
- Need to uptake carb/glucose into the cell to fuel exercise – helps reduce insulin insenitivity – helps with glucose homeostasis
- Strong intense stress = increased amount of carb/glucose uptake = use more body fat at rest = more lipid removal and more lipid utilization = increase lean mass and decrease fat mass!
- Estrogen helped pull glucose into the muscle cell
“SPRINT INTERVAL TRAINING is a strong, intense stress from sprint interval training 10-30 seconds all out increased amount of carbohydrate uptake, which means that we end up using more body fat at rest, so we have more lipid removal as well as utilization, and it ends up increasing our lean mass and decreasing our fat mass.”
Here’s how SIT can contribute to the outcomes…
- Carbohydrate Uptake and Usage:
- During intense exercise, such as all-out sprints, your body relies primarily on carbohydrates (glycogen) as a source of quick energy. SIT depletes glycogen stores, and post-exercise, the body works to replenish them.
- This process of glycogen replenishment, known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), can increase the use of carbohydrates not only during exercise but also after exercise.
- Increased Resting Metabolism:
- The EPOC effect can lead to an increase in resting metabolic rate (RMR) for several hours or even days post-exercise.
- A higher RMR means that your body is burning more calories at rest, including from both carbohydrates and fat.
- Enhanced Lipid Utilization:
- The utilization of lipids (fats) for energy can increase, especially during the post-exercise recovery period when glycogen stores are being replenished.
- Improved Body Composition:
- Repeated SIT sessions can contribute to improvements in body composition.
- This form of high-intensity training can stimulate muscle growth and maintenance, which, in turn, increases lean mass.
- A higher muscle mass further supports increased resting energy expenditure.
- The combined effects of calorie burning during exercise, post-exercise calorie consumption, and improved fat utilization can lead to a reduction in body fat over time.
Sprints
- Hormonal Responses:
- Intense exercise like SIT triggers hormonal responses, such as an increase in catecholamines (like adrenaline), which can further promote fat mobilization and utilization.
It’s important to note that SIT is highly demanding, and it may not be suitable for everyone, especially those with certain medical conditions or beginners who need to build up their fitness levels gradually. It’s crucial to approach SIT with appropriate warm-up, cool-down, and rest periods, and to ensure that your training plan aligns with your individual fitness goals and capabilities.
Additionally, maintaining a balanced diet that supports your exercise regimen is essential for achieving and sustaining the desired outcomes. Consulting with a healthcare provider or fitness expert can help you design an effective and safe SIT program tailored to your specific needs and objectives.
Sprint interval training (SIT) can help burn more fat at rest through several mechanisms, primarily due to its effects on metabolism and hormonal responses.
Here’s how SIT contributes to increased fat burning during periods of rest:
- Elevated Resting Metabolic Rate (RMR):
- SIT triggers the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC). After intense exercise, the body needs extra oxygen to recover and restore glycogen stores, repair muscle tissue, and remove waste products.
- This increased demand for oxygen post-exercise leads to a temporary elevation in RMR, which means your body burns more calories at rest. The additional calorie expenditure includes the utilization of both carbohydrates and fats for energy, with a greater reliance on fat during this recovery period.
- Increased Lipid Oxidation:
- SIT can enhance the body’s ability to oxidize lipids (fats) for energy. The combination of increased demand for energy, especially during the EPOC phase, promotes the utilization of stored fat.
- The hormonal responses and physiological adaptations resulting from SIT can lead to greater fat oxidation both during exercise and in the hours following it.
- Hormonal Responses:
- High-intensity exercise like sprinting triggers hormonal responses that favor fat mobilization and utilization. For example, it stimulates the release of catecholamines (e.g., adrenaline and noradrenaline) and growth hormone, which promote the breakdown of stored fat for energy.
- SIT may also affect insulin sensitivity, which can improve the body’s ability to utilize fat as an energy source during rest.
- Muscle Development:
- SIT can lead to muscle growth and maintenance, especially in fast-twitch muscle fibers. Muscles are metabolically active tissues that require energy even at rest. As you build and maintain muscle through SIT, your RMR increases, and this contributes to more fat being burned at rest.
- Long-Term Adaptations:
- Regularly engaging in SIT sessions can lead to long-term adaptations, such as improved mitochondrial function and metabolic flexibility. Mitochondria are the “powerhouses” of cells responsible for energy production, including fat oxidation.
- Over time, these adaptations further enhance the body’s capacity to utilize fat as an energy source at rest.
It’s important to note that SIT is highly demanding, and individuals with specific medical conditions or fitness levels may need to approach it with caution. Beginners should gradually build up their fitness levels before attempting high-intensity interval training. Additionally, a balanced diet that supports your training regimen is essential for achieving and maintaining the desired outcomes.
How do you know if you are metabolically healthy?
Evaluating metabolic health for longevity is a complex process that involves assessing a variety of markers. Test and not guess with comprehensive blood chemistry analysis with functional ranges – optimal not “normal” ranges based on the average unhealthy person.
Here are some key markers and their optimal levels that are commonly used to test for metabolic dysfunction and evaluate metabolic health:
- Blood Glucose Levels:
- Optimal Fasting Blood Glucose: 70-100 mg/dL (3.9-5.6 mmol/L).
- Optimal Hemoglobin A1c (HbA1c): Less than 5.7%.
High fasting blood glucose and elevated HbA1c levels are indicators of impaired glucose metabolism and may be associated with metabolic dysfunction.
- Insulin Levels:
- Optimal Fasting Insulin: Less than 5-10 uIU/mL.
Elevated fasting insulin levels can indicate insulin resistance, a condition often linked to metabolic dysfunction.
- Lipid Profile:
- Optimal Total Cholesterol: Less than 200 mg/dL.
- Optimal LDL Cholesterol: Less than 100 mg/dL.
- Optimal HDL Cholesterol: Greater than 40 mg/dL (for men) and greater than 50 mg/dL (for women).
- Optimal Triglycerides: Less than 150 mg/dL.
Dyslipidemia, characterized by high levels of LDL cholesterol and triglycerides and low levels of HDL cholesterol, is associated with metabolic dysfunction and cardiovascular risk.
- Blood Pressure:
- Optimal Blood Pressure: Less than 120/80 mm Hg.
High blood pressure can be indicative of metabolic issues and is a risk factor for cardiovascular disease.
- Waist Circumference:
- Optimal Waist Circumference: For men, less than 40 inches; for women, less than 35 inches.
Excess abdominal fat, often indicated by an increased waist circumference, is associated with metabolic dysfunction.
- Body Mass Index (BMI):
- Optimal BMI: 18.5-24.9.
A high BMI, especially if it falls into the overweight or obese range, is associated with increased metabolic risk.
- Liver Function Tests:
- Optimal ALT (Alanine Aminotransferase) and AST (Aspartate Aminotransferase) levels: Within the reference range.
Elevated liver enzymes can be indicative of non-alcoholic fatty liver disease (NAFLD), a condition linked to metabolic dysfunction.
- Inflammatory Markers:
- Optimal C-reactive protein (CRP): Less than 1 mg/L.
- Optimal TNF-alpha and IL-6 levels: Low.
Elevated levels of these markers are associated with chronic inflammation, which can contribute to metabolic dysfunction and age-related diseases.
- Hormone Levels:
- Optimal Thyroid Hormones (TSH, T3, T4): Within the reference range.
- Optimal Sex Hormones (e.g., testosterone and estrogen): Within the reference range for your age and sex.
Hormonal imbalances can affect metabolic health.
- Nutrient Levels:
- Optimal Vitamin D: Sufficient levels for bone health and immune function.
- Optimal Vitamin B12 and Folate: Within the reference range.
Nutrient deficiencies can impact metabolic health.
It’s essential to note that “optimal” levels can vary based on individual factors, such as age, gender, and underlying health conditions. Additionally, these markers should be interpreted in the context of an individual’s overall health and in consultation with a healthcare provider.
Regular check-ups and discussions with a healthcare professional are crucial for assessing and managing metabolic health for longevity. Ask for these labs or head to ULTA LABS or OWN YOUR OWN LABS (code lowcarbathlete)
| Comprehensive Metabolic Panel (CMP) | Results | Analysis | Functional Range |
| Glucose | 75 – 86 mg/dL | ||
| Uric Acid [Male] | 3.5 – 5.9 mg/dL | ||
| Uric Acid [Female] | 3.0 – 5.5 mg/dL | ||
| BUN | 12 – 17 mg/dL | ||
| Creatinine | 0.8 – 1.1 mg/dL | ||
| eGFR | > 90.0 | ||
| BUN/Creatinine Ratio | 10 – 16 | ||
| Sodium | 135 – 142 mmol/L | ||
| Potassium | 4.0 – 4.5 mmol/L | ||
| Chloride | 100 – 106 mmol/L | ||
| Carbon Dioxide (CO2) | 25 – 28 mmol/L | ||
| Calcium | 9.5 – 10.0 mg/dL | ||
| Phosphorous | 3.0 – 4.0 mg/dL | ||
| Protein (Total) | 6.9 – 7.4 g/dL | ||
| Albumin | 4.0 – 5.0 g/dL | ||
| Globulin | 2.4 – 2.8 g/dL | ||
| A/G Ratio | 1.5 – 2.0 | ||
| Bilirubin (Total) | 0.2 – 1.0 mg/dL | ||
| Alk Phosphatase | 70 – 100 IU/L | ||
| LDH | 140 – 200 IU/L | ||
| AST (SGOT) [Male] | 12 – 25 IU/L | ||
| AST (SGOT) [Female] | 10 – 20 IU/L | ||
| ALT (SGPT) [Male] | 12 – 28 IU/L | ||
| ALT (SGPT) [Female] | 10 – 25 IU/L | ||
| GGT (GGPT) | 18 – 28 IU/L | ||
| Lipid Panel | Results | Analysis | Functional Range |
| Cholesterol | 170 – 200 mg/dL | ||
| Triglycerides | 70 – 80 mg/dL | ||
| HDL Cholesterol | 55 – 85 mg/dL | ||
| LDL Cholesterol | 80 – 100 mg/dL | ||
| Triglycerides/HDL Ratio | 0 – 2 | ||
| Total Cholesterol/HDL Ratio | 0 – 4.4 | ||
| Complete Blood Count (CBC) | Results | Analysis | Functional Range |
| WBC | 5.0 – 7.5 x103/µL | ||
| RBC [Male] | 4.2 – 4.9 x106/µL | ||
| RBC [Female] | 3.9 – 4.5 x106/µL | ||
| Hemoglobin [Male] | 14.0 – 15.0 g/dL | ||
| Hemoglobin [Female] | 13.5 – 14.5 g/dL | ||
| Hematocrit [Male] | 40 – 48% | ||
| Hematocrit [Female] | 37 – 44% | ||
| MCV | 82.0 – 89.9 fL | ||
| MCH | 28.0 – 31.9 pg | ||
| MCHC | 32 – 35 g/dL | ||
| RDW | 11 – 13% | ||
| Platelets | 150 – 385 x103/µL | ||
| Neutrophils | 40 – 60% | ||
| Lymphocytes | 24 – 44% | ||
| Monocytes | 0 – 7% | ||
| Eosinophils | 0 – 3% | ||
| Basophils | 0 – 1% | ||
| Iron Panel | Results | Analysis | Functional Range |
| Iron (Serum) | 85 – 130 µg/dL | ||
| TIBC | 250 – 350 µg/dL | ||
| Iron Saturation | 25 – 35% | ||
| Ferritin | 50 – 100 ng/mL | ||
| Thyroid Panel | Results | Analysis | Functional Range |
| TSH | 0.5 – 2.0 µIU/mL | ||
| Total T4 | 6.0 – 11.9 µg/dL | ||
| Free T4 | 1.4 – 1.8 ng/dL | ||
| Total T3 | 120 – 180 ng/dL | ||
| Free T3 | 3.4 – 4.4 pg/mL | ||
| T3 Uptake | 28 – 38% | ||
| Reverse T3 | < 15 ng/dL | ||
| TPO Antibody (Thyroid Peroxidase Ab) | < 10 IU/mL | ||
| TBG Antibody (Thyroglobulin Ab) | < 20 IU/mL | ||
| TT3/RT3 Ratio | 10 – 14 | ||
| Free T3/RT3 Ratio | 20 – 30 | ||
| Additional Markers | Results | Analysis | Functional Range |
| Vitamin D | 60 – 80 ng/mL | ||
| Insulin | 1 – 5 µIU/mL | ||
| Hemoglobin A1C | 4.5 – 5.5 % | ||
| Homocysteine | 6.0 – 7.2 umol/L | ||
| Histamine (Whole Blood) | 40 – 70 ng/mL | ||
| Hs-CRP [Male] | < 0.55 mg/L | ||
| Hs-CRP [Female] | < 1.5 mg/L | ||
| PSA [Male] | 0 – 2.6 ng/mL | ||
| Fibrinogen | 200 – 300 mg/dL | ||
| Anion Gap | 7 – 12 mEq/L | ||
| Magnesium (RBC) | 6.0 – 6.5 mg/dL | ||
| Vitamin B12 (serum) | 800 – 900 pg/mL | ||
| Progesterone | |||
| Testosterone |
