Why You Should Prioritize Muscle Building Over Weight Loss

Show Notes

· The specific challenges and changes women face during perimenopause and postmenopause: What worked in your 20s and 30s to manage your weight and fitness suddenly doesn’t.

· The 4 Cs that used to work

· Physiological changes during perimenopause and postmenopause.

· Muscle Building for Metabolic Health

· The dual benefits of muscle building

· The myths about muscle building in women, particularly in later life stages.

· Ways incorporating strength training will help manage your peri symptoms

· Practical advice on beginning a muscle-building regimen safely and effectively.

· Tips on balancing cardiovascular and strength training exercises.

· Nutrition advice to support muscle growth and overall health

· Common Barriers and Challenges to consistent strength training for midlife women, and how to address them.

· Strategies to stay motivated and overcome physical or psychological hurdles.

· Measuring Success

Links for show notes:

https://books.google.com/books?hl=en&lr=&id=U8hJDAAAQBAJ&oi=fnd&pg=PP1&dq=statistics+for+undereating+in+midlife+women&ots=N49Ny1oJBW&sig=c_Kl7PoMojO91eWBiunarKR5x0Q#v=onepage&q&f=false

https://www.health.harvard.edu/womens-health/eating-disorders-in-midlife

During this podcast episode, Mandy and Corey continue their conversation about how to read a scientific paper, so their girlfriends can make important evidenced-based health decisions.

We discuss two contrasting papers on Menopausal Hormone Therapy (MHT) and its implications for neurodegenerative diseases like dementia, Alzheimer's, and Parkinson's.

First, we dissect a study from the University of Arizona, which analyzes insurance data spanning a decade, and concludes that regular use of hormone therapy was protective against Alzheimer's disease and all forms of dementia.

https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/trc2.12174

The figure showing how age functioned as a modifier in the above study:

https://alz-journals.onlinelibrary.wiley.com/cms/asset/fe139a22-4d3d-4c52-85e3-3fa75aaae6dc/trc212174-fig-0003a-m.jpg

Next, we assess a study from Denmark with conflicting results and various inconsistencies.

https://www.bmj.com/content/381/bmj-2022-072770

An editorial on the above, that Corey mentions:

https://www.bmj.com/content/381/bmj.p1404

We then talk about interpreting scientific research, critical thinking, and potential biases, reinforcing the idea that scientific understanding evolves over time.

Mandy recommends two reliable resources for further research around nutrition and exercise science:

Dr. Bill Campbell:

https://www.billcampbellphd.com/

https://www.instagram.com/billcampbellphd/?hl=en

Dr. Layne Norton:

https://biolayne.com/reps/

https://www.instagram.com/biolayne/?hl=en

https://twitter.com/BioLayne?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor

https://www.youtube.com/channel/UCqMBA83S0TnfTlTeE5j1mgQ

(And a special treat… both in one clip!)

In this segment, Corey and Mandy discuss understanding scientific studies and the importance of critical thinking when interpreting scientific journalism.

A significant portion of the discussion focuses on understanding the structure of a scientific study, from the introduction and background to discussion and conclusion. Mandy takes us through how she teaches students using the hero's journey plot structure, encouraging viewers to see scientific literature as a journey of discovery.

Corey voices concerns about media possibly skewing interpretations of scientific literature to gain audience attention or suit their narratives.

The conversation also broaches the topic of researchers publishing only positive results, leaving a gap in the scientific method.

They end the podcast with an exhortation to their girlfriends to fact-check any scientific claims made by influencers or news outlets by going directly to the source -- that is, the scientific paper itself, most of which can be found for free at https://pubmed.ncbi.nlm.nih.gov/

Be sure to listen next week to part two of this vibrant conversation, where we get into the two studies mentioned in the introduction to this episode!

This one-on-one chat with Corey is about using conscious nervous system regulation – top-down regulation – to manage the stress that comes from the upheaval and flux of perimenopause.[00:00:00] - Introduction and recap of previous episodes on the menstrual cycle.[00:01:00] - Discussion on perimenopause, its symptoms, and personal experiences. Introduction to the topic of exogenous hormones and their impact on the hormone cycle.[00:02:00] - Introduction to the FEMS method for hormone coaching. Overview of how exogenous hormones and lifestyle choices can influence the hormone cycle.[00:03:00] - Deep dive into the 'F' and 'E' of the FEMS method: Food and Exercise. Highlighting the importance of strength training for overall health.[00:04:00] - Introduction to the 'M' (Mindset) in FEMS, which is the main topic of this episode. Emphasizing the importance of sleep ('S' in FEMS) for overall well-being.[00:06:00] - Introduction to heart rate variability as the "check engine light" of the autonomic nervous system. Explanation of how the autonomic nervous system and heart rate variability relate to hormonal changes in perimenopause.[00:08:00] - The influence of mindset on heart rate variability and how it connects with the nervous system, particularly the vagus nerve. An overview of how the vagus nerve communicates between the brain and various systems in the body.[00:09:00] - Vagal tone and its importance in stress regulation. The role of stress and negative memories in impacting one's mindset and the nervous system's response.[00:27:00] - Techniques for recognizing and managing anxiety responses triggered by the nervous system. Emphasis on the power of reframing negative experiences and thoughts, drawing parallels with ancient writings.[00:28:00] - The significance of using breathing and reframing techniques to build resilience.References:o https://www.psychologytoday.com/us/basics/vagus-nerveo https://www.psychologytoday.com/us/blog/my-pleasure/202207/regulate-your-nervous-system-right-nowo https://orwh.od.nih.gov/in-the-spotlight/all-articles/7-steps-manage-stress-and-build-resilienceo https://www.healthline.com/health/4-7-8-breathingWe’d love to hear your feedback, questions, and suggestions for what to talk about next! Email it to corey@canwejusttalkaboutthis.com.To learn more about Hormone Coaching in Perimenopause with Corey Jackson, visit https://www.clearpathfitness.com.

• The experience of today’s woman undergoing perimenopause – silence or acceptance?

• The importance of open conversation about perimenopause and the symptoms that women are experiencing.
• Early signs and symptoms of perimenopause and how to tell if you’re in it.
• Knowing your body and your cycle to better understand how to care for your health.
• The importance of cycle tracking and general education around the cycle and perimenopause.
• Changes in exercise and lifestyle around perimenopause, and the consequences of overexercise and extreme calorie restriction earlier in life.

• Discerning the difference between consequences of lifestyle and hormone change.
• Insulin resistance in perimenopause.
• Mental health – anxiety, depression, brain fog, and cognition – in perimenopause.
• The importance of accepting aging with grace.

In this solo chat, Corey describes the 34 or more symptoms of the menopause transition, giving you a roadmap, so to speak, of what to expect from perimenopause.

Products and resources mentioned:·

Unlock Your Menopause Type by Dr. Heather Hirsch - https://www.amazon.com/Unlock-Your-Menopause-Type-Personalized/dp/1250850827·

The Hormone Repair Manual by Dr. Laura Briden - https://www.amazon.com/Hormone-Repair-Manual-Healthy-Hormones/dp/B09BSBPYCD/ref=sr_1_1?crid=VIQWMH9H029P&keywords=Hormone+repair+manual&qid=1697066749&s=books&sprefix=hormone+repair+manual%2Cstripbooks%2C111&sr=1-1·

Fiera Cosmetics - https://fieracosmetics.com/?tw_source=google&tw_adid=465597306202&tw_campaign=11137658313&gclid=Cj0KCQjwj5mpBhDJARIsAOVjBdrAvOiYPPVaQeZR0k_8Q8NEiyxKX_0L_beayvGJ649cParMBCroXjIaAsl3EALw_wcB·

Every Day Honor Balm by Rosebud Woman - https://rosewoman.com/collections/all/products/honor-regenerating-balm?gclid=Cj0KCQjwj5mpBhDJARIsAOVjBdrhDzKvicUMGHdroXYhD_tlvTmCCk15x7xQODsl-gYFbhVEZwnXzpYaApxVEALw_wcB&variant=8633472319553

You are not alone. To reach out to Corey, visit www.canwejusttalkaboutthis.com

• Mandy and Corey discuss integrating health and fitness habits into daily life.
• Setting boundaries for workouts, such as scheduling workouts around family time.

• Different life stages and how they impact daily routines, with Mandy mentioning her young children.
• The challenge of effective time management.

• The importance of establishing healthy sleep habits to prevent long-term dysfunction.
• Prioritizing and protecting evening routines, such as dimming lights after a certain hour.

• The impact of meal timings on mood and hunger.
• Avoiding the habit of snacking while cooking and being mindful of meal schedules.

• Assessing and managing stress levels.
• Setting personal boundaries on social media for better mental well-being, such as unfollowing certain profiles.