رونوشت کامل Mastering Menopause: Exercise, Nutrition & Mindset (ft. Kim Schlag)

turning 40. 33 00:01:52,299 --> 00:01:57,180 And then really the big change I made when I was 43 was I started lifting weights 34 00:01:56,939 --> 00:02:03,579 Like somebody taught me in the gym that we happened to be housing this kid who was staying with us and I needed to keep this 19 year old busy and I'm like, what do you like? 35 00:02:03,579 --> 00:02:05,259 And he's like, I like to go to the gym. 36 00:02:05,259 --> 00:02:11,580 And uh one day he said to me, like a few days into I was his ride to the gym and one day he said to me, he's like, What is it you're trying to do? 37 00:02:11,200 --> 00:02:14,800 And I was like, well, I'm trying not to be fat. 38 00:02:14,800 --> 00:02:17,200 And he's like, why not, why don't you come up with me? 39 00:02:17,200 --> 00:02:21,680 Because he saw me like on my cardio equipment and like doing a little bit of this and that with the weights. 40 00:02:21,680 --> 00:02:23,200 And he taught me how to lift 41 00:02:23,200 --> 00:02:27,200 And um because he lived in my house, he's like, I see how you eat. 42 00:02:27,200 --> 00:02:28,960 He's like, you try to eat nothing all day? 43 00:02:28,960 --> 00:02:32,320 And he's like, and I see you standing in the pantry in the evening. 44 00:02:32,320 --> 00:02:33,280 And I'm like 45 00:02:33,820 --> 00:02:35,500 But I feel like I don't eat that much. 46 00:02:35,500 --> 00:02:37,820 He's like, I think you probably do though. 47 00:02:37,820 --> 00:02:39,980 And he was f totally right. 48 00:02:39,980 --> 00:02:44,300 I tried to eat as little as possible and try and burn as many calories as possible with cardio. 49 00:02:44,300 --> 00:02:48,460 And in reality I was eating far too much, not realizing it. 50 00:02:47,960 --> 00:02:49,560 And I hadn't been strength training. 51 00:02:49,560 --> 00:02:55,240 And when I started doing those things, I started dropping weight and my body totally shifted. 52 00:02:55,240 --> 00:03:01,720 And I happened to do it in a pretty public way, like locally, in that like I was going to this gym five days a week 53 00:03:01,440 --> 00:03:06,000 And, you know, a few months in, so these women started coming up to me and being like, what did you do? 54 00:03:06,000 --> 00:03:07,040 How did you do that? 55 00:03:07,040 --> 00:03:08,800 And so I started helping people. 56 00:03:08,800 --> 00:03:12,880 And after a lot enough people were like, hey, like maybe you should do this as a job. 57 00:03:12,880 --> 00:03:15,040 I didn't have one of those because I was a stay-at-home mom 58 00:03:15,060 --> 00:03:16,900 I was like, maybe I should. 59 00:03:16,900 --> 00:03:24,420 And I started studying how to be a personal trainer and eventually got certified in personal training, got certified in nutrition, and 60 00:03:25,020 --> 00:03:27,099 the yeah ten years in here I am. 61 00:03:27,099 --> 00:03:38,700 Yeah that's uh that well first of all props to you and uh secondly that is a very common thing I om often come across a lot of people um they speak about wanting to to lose body fat whereas 62 00:03:39,140 --> 00:03:44,819 Sometimes I feel like they're in a place it's like, hold on, I don't think you actually need to really focus on losing body fat. 63 00:03:44,819 --> 00:03:51,939 I think it's more gaining muscle here right now, uh which would be uh really good for you and and that sounds like it was the position that you were in. 64 00:03:51,939 --> 00:03:52,739 So um 65 00:03:53,160 --> 00:04:03,400 You know, obviously I I I did ring you on today to speak about menopause and we'll definitely dive into all of that uh uh shortly, but w would you say when it was with your own journey, was there like a a lot of like 66 00:04:04,360 --> 00:04:18,519 Just uh moments when you were like, oh, okay, like uh like just like a a lot of moments where you're like real maybe r you were having realizations as to maybe what you should be prioritizing over others, or was there like one really big aha moment like, oh my gosh, like 67 00:04:18,660 --> 00:04:20,100 This is what I need to be doing. 68 00:04:20,420 --> 00:04:25,300 Um, you know, it was definitely a progression of knowledge and understanding. 69 00:04:25,300 --> 00:04:25,620 Um 70 00:04:26,440 --> 00:04:33,800 I always felt when I was younger, like in my 20s and in my 30s, I always felt like there was like I had some miss there was some missing secret. 71 00:04:33,800 --> 00:04:34,920 That was my big problem. 72 00:04:34,920 --> 00:04:36,840 I thought there was some missing secret 73 00:04:36,840 --> 00:04:43,480 And in the end, when I finally realized I was like, no, really, I was eating too much food and I wasn't exercising appropriately. 74 00:04:43,480 --> 00:04:47,800 And when that clicked, I was like, wow, I was really overcomplicating this. 75 00:04:47,800 --> 00:04:49,880 You know, I really thought it was gonna be like 76 00:04:50,139 --> 00:04:52,699 I don't know, Garcinia Cambodia or something. 77 00:04:52,699 --> 00:04:58,540 I thought that there was something I could take or try that would give me the results that I was wanting. 78 00:04:58,200 --> 00:05:05,960 So for me, like the really big light bulb moment that was led up to by many little steps was realizing like, hey, it really is about calories 79 00:05:06,420 --> 00:05:16,340 And it strength training is very different than cardio and very different than how I had done strength training because I had done things with weights in my hands, but it still wasn't like really 80 00:05:16,740 --> 00:05:17,780 lifting with progression. 81 00:05:17,780 --> 00:05:22,740 And when I realized that those were the two missing pieces, that's when things really started to shift for me. 82 00:05:23,220 --> 00:05:24,180 See, okay. 83 00:05:24,180 --> 00:05:24,500 So 84 00:05:24,660 --> 00:05:28,100 Yeah, very uh cool and I I guess all of that has brought you here now. 85 00:05:28,100 --> 00:05:34,580 So um in regards to what I mentioned like uh well we were in uh today's episode was going to

be all about menopause. 86 00:05:34,580 --> 00:05:36,660 I know you love speaking about that as well 87 00:05:36,820 --> 00:05:46,580 Um it's something you often make content about and I've listened to uh podcast episodes with you on in the past in w in which you discuss metaphors. 88 00:05:46,240 --> 00:05:50,800 Um I I remember listening to one with Jeff Pacman quite a while back. 89 00:05:50,800 --> 00:05:53,280 I maybe it was a year or two ago now. 90 00:05:53,280 --> 00:05:53,920 Um but 91 00:05:54,139 --> 00:06:01,500 Yeah, I thought let's um yeah let's be cool about it today because it is a common you know it's something many people go through and 92 00:06:01,740 --> 00:06:08,700 I feel like it's not something I've really discussed on the podcast before, so who better than to have you on and and we can go all in on it? 93 00:06:08,700 --> 00:06:13,740 And um so maybe we can still start off with like what is menopause and then we can just kind of go from there 94 00:06:13,820 --> 00:06:14,300 Yeah. 95 00:06:14,300 --> 00:06:21,660 It's an important topic to speak about, especially to in today's environment, because it used to be so when so I started um 96 00:06:21,979 --> 00:06:23,580 First of all, what is menopause? 97 00:06:23,580 --> 00:06:27,340 Menopause is when our periods, our menstrual cycles stop. 98 00:06:27,340 --> 00:06:33,500 It w it when we think about like the definition of it is when we have been without a period for one full year. 99 00:06:33,060 --> 00:06:36,500 That's how you know you are in menopause, one full year without a period. 100 00:06:36,500 --> 00:06:40,020 But the entire period leading up to that is called perimenopause. 101 00:06:40,020 --> 00:06:41,620 Perimeans around. 102 00:06:41,440 --> 00:06:46,800 And for many women, the time where they are most symptomatic is in that perimenopause period. 103 00:06:46,800 --> 00:06:49,920 So those years before they have fully stopped having 104 00:06:50,039 --> 00:06:50,840 their periods. 105 00:06:51,080 --> 00:06:52,520 And that can last up to a decade. 106 00:06:52,520 --> 00:06:53,240 And it has for me. 107 00:06:53,240 --> 00:06:57,000 I am still forgetting perimenopause and I started a decade ago. 108 00:06:57,319 --> 00:07:02,120 Some women are highly symptomatic, some are not, and some people are in between 109 00:07:01,860 --> 00:07:03,700 It is a big buzzword these days. 110 00:07:03,700 --> 00:07:06,660 Everybody's talking about menopause and perimenopause. 111 00:07:06,660 --> 00:07:11,060 When I started going through it, I had literally never heard the word perimenopause, and I have to tell you 112 00:07:11,240 --> 00:07:14,760 I thought I was imminently going to be diagnosed with a disease. 113 00:07:14,760 --> 00:07:21,240 I knew something was wrong and I had no idea what it was and I had the weirdest symptoms and I was like, what is it gonna be MS? 114 00:07:21,240 --> 00:07:23,480 Like what are they gonna tell me is wrong with me? 115 00:07:23,480 -->

00:07:25,960 'Cause I it was just not being spoken about. 116 00:07:25,860 --> 00:07:30,420 Today, in this day and age, it is wonderful how much education there is around menopause. 117 00:07:30,420 --> 00:07:32,100 It is a double-edged sword. 118 00:07:32,100 --> 00:07:36,660 Because so many people are talking about it, there's a lot of grifters out there as well. 119 00:07:36,340 --> 00:07:41,380 putting forth a lot of bad information and trying to sell a whole lot of products that people don't need. 120 00:07:41,380 --> 00:07:47,300 Um so it's really important for people to understand, you know, from a fitness and nutrition perspective 121 00:07:47,100 --> 00:07:48,620 How does menopause impact that? 122 00:07:48,620 --> 00:07:49,740 What do I need to do? 123 00:07:49,980 --> 00:07:50,860 And those kind of things. 124 00:07:50,860 --> 00:07:54,780 And I am really passionate about talking about it because I've been through perimenopause. 125 00:07:54,780 --> 00:07:57,900 I'm still in perimenopause, and these are the women I serve. 126 00:07:57,200 --> 00:07:59,680 I didn't set out to be a perimenopause coach. 127 00:07:59,920 --> 00:08:07,520 It just happened that as I was online talking about my own experience, like here's what's happening with me starting menopause hormone therapy and 128 00:08:07,560 --> 00:08:09,960 Here's my, you know, why I'm not sleeping. 129 00:08:09,960 --> 00:08:13,160 And as I would talk about that, those are the clients who would come to me. 130 00:08:13,160 --> 00:08:17,400 And eventually I realized almost all my clients are women in perimenopause and menopause. 131 00:08:17,400 --> 00:08:22,360 And then from there I just kind of shifted into that to that to that lane. 132 00:08:22,020 --> 00:08:28,580 Okay, so when it comes to being in perimenopause and menopause 133 00:08:29,460 --> 00:08:38,580 G is there like a different so and I'm assuming like is are there different ch challenges in regard to let's say it when it comes to fitness and uh weight management? 134 00:08:38,580 --> 00:08:41,300 Or is it quite similar between the two 135 00:08:41,700 --> 00:08:44,339 So there are additional challenges. 136 00:08:44,339 --> 00:08:50,980 You don't need a fully different approach, but you need to be aware of what's happening to your body and how that might be impacting 137 00:08:51,220 --> 00:08:56,260 um your ability to do the things that anybody has to do to lose weight. 138 00:08:56,260 --> 00:08:58,980 So you don't lose weight differently in menopause 139 00:08:59,020 --> 00:09:05,100 But you're gonna have additional hurdles and understanding those hurdles and then being able to work around them is really important. 140 00:09:05,100 --> 00:09:07,900 It is still going to be a calorie deficit that's gonna help you lose weight. 141 00:09:07,800 --> 00:09:11,720 You're still gonna need to eat protein, you're still gonna need to walk and move your body. 142 00:09:11,720 --> 00:09:13,720 Like all of this is still necessary. 143 00:09:13,720 --> 00:09:17,080 And at the same time, you might find that you're not sleeping well. 144 00:09:17,080 --> 00:09:21,000 Or sometimes I went through a period of three months where I was hardly sleeping at all 145 00:09:20,600 --> 00:09:26,120 So you your sleep is impacted, which then can increase your hunger and increase your cravings. 146 00:09:26,120 --> 00:09:29,079 Okay, well that makes losing weight really, really difficult. 147 00:09:29,399 --> 00:09:31,880 You can have increased joint pain. 148 00:09:31,660 --> 00:09:36,540 Do people typically want to work out with heavy weights if they're or any kind of weights if they're struggling with joint pain? 149 00:09:36,540 --> 00:09:37,980 It's an additional hurdle. 150 00:09:37,980 --> 00:09:41,340 Your energy level can just absolutely tank. 151 00:09:41,040 --> 00:09:48,880 That can impact you both in your desire to go to the gym, how hard you push in the gym, as well as you might not even realize that you have downregulated 152 00:09:48,759 --> 00:09:51,800 How much you're moving across your day because you're so tired. 153 00:09:51,800 --> 00:09:53,720 And it might not even feel apparent to you. 154 00:09:53,720 --> 00:09:59,399 So now you're moving less, you're having increased cravings, you don't want to go to the gym as much, or it's hard to push in the gym 155 00:09:59,339 --> 00:10:05,899 Um, not to mention just a whole host of other symptoms that can make you just not feel well. 156 00:10:05,899 --> 00:10:08,860 For me, like my joint pain in my hands was intense. 157 00:10:08,860 --> 00:10:12,139 Like I could not get my hands to work well for a while 158 00:10:11,860 --> 00:10:18,420 that was really challenging to think about wanting to do anything else when all day long I was struggling with pain in my hands. 159 00:10:18,420 --> 00:10:24,580 Brain fog is a big one for most women and there's not a whole lot yet that science has discovered we can do for that 160 00:10:24,459 --> 00:10:30,300 And so when you find yourself constantly feeling forgetful, you know, a lot of us we feel like, is this like the start of dementia? 161 00:10:30,300 --> 00:10:31,980 Like what's happening in my head? 162 00:10:31,980 --> 00:10:33,180 That's a big issue. 163 00:10:33,180 --> 00:10:37,580 And so there's just a lot of increased hurdles that we come to 164 00:10:37,660 --> 00:10:38,300 Or can. 165 00:10:38,300 --> 00:10:40,940 Not everybody has all of these or even any of these. 166 00:10:41,580 --> 00:10:45,660 That as we look at how do we gain muscle, how do we lose fat? 167 00:10:45,660 --> 00:10:47,180 How do we become fitter? 168 00:10:47,180 --> 00:10:51,260 That we need to look at what are my personal hurdles and how do I overcome those 169 00:10:51,140 --> 00:10:59,140 Yeah, and I love that you uh clarified that when it comes to um like weight management, for example, at the end of the day it's still going to be a calorie deficit. 170 00:10:59,220 --> 00:11:03,700 It's

still going to be, you know, getting your protein in, lifting weights, progressively overloading. 171 00:11:03,700 --> 00:11:04,180 Because 172 00:11:04,800 --> 00:11:12,800 I I do see it online and I'm sure you see it a lot as well is that when you know me when menopause starts, I I see a lot of ladies sometimes, you know, saying 173 00:11:12,860 --> 00:11:26,540 um oh i i you know calorie tracking for example that's that's great that you know it works for you but I'm in menopause right now so a calorie deficit just doesn't work for me anymore and I've tried and and that's like it would just be like messages a along those lines so 174 00:11:27,079 --> 00:11:34,600 Um why do you think maybe a lot uh because I've seen that message a few times now, why do you think what could be going on there at play? 175 00:11:34,600 --> 00:11:37,720 Maybe the listener is maybe a little bit confused themselves 176 00:11:37,820 --> 00:11:39,500 Yeah, so I think there's two pieces. 177 00:11:39,500 --> 00:11:45,660 Like what's going on in like the woman's brain as in the client and what is going on with the person teaching these things, right? 178 00:11:45,660 --> 00:11:46,620 And I think they're different. 179 00:11:46,620 --> 00:11:51,660 Let me start with like the everyday person who wants to have help losing weight in menopause. 180 00:11:51,180 --> 00:11:53,579 in parametopels, like what might be going on with them. 181 00:11:53,579 --> 00:12:00,220 The reality is losing weight can be really challenging and it can really feel like I am trying as hard as I can 182 00:12:00,259 --> 00:12:01,300 and it's not working. 183 00:12:01,300 --> 00:12:06,019 And in my brain now I've heard that as I get older and as I'm going through menopause, it's gonna be hard. 184 00:12:06,019 --> 00:12:09,540 And so it makes sense in my brain that what is wrong is my body. 185 00:12:09,540 --> 00:12:10,980 Like there's something wrong with me. 186 00:12:10,980 --> 00:12:14,259 And if somebody can tell me what it is and I do it differently 187 00:12:14,339 --> 00:12:16,899 I can I can fix it because it's not working for me. 188 00:12:16,899 --> 00:12:24,579 In reality, when I start working with these women, we always find I have not had a client with me yet that we have found like, oh, they were eating more than they thought 189 00:12:24,560 --> 00:12:27,200 Maybe it's the cravings at night, maybe it's emotional eating. 190 00:12:27,200 --> 00:12:39,040 Their schedule's really busy because the other thing that's happening, at the same time as women are going through menopause, they're also at a point in their lives where, you know, aging is happening and life circumstances are such that they're 191 00:12:39,040 --> 00:12:47,120 They've got teenagers now and they're caring for their aging parents and their careers have really advanced and so there's a lot of time pressure in their life 192 00:12:46,600 --> 00:12:52,839 And so whereas when they were younger, maybe they had more freedom

to take care of themselves, they often find themselves putting themselves way down on the list. 193 00:12:52,839 --> 00:12:56,839 And so they're not eating, even when they're trying to lose weight 194 00:12:56,839 --> 00:12:58,279 all the pieces aren't coming together. 195 00:12:58,279 --> 00:13:05,000 And when we can shine a light on that and they can see like, wait a minute, if I'm moving less than I thought and eating more than I thought, this makes sense. 196 00:13:05,000 --> 00:13:07,560 It can feel like such a sense of relief of like 197 00:13:08,300 --> 00:13:10,060 This actually does work for me. 198 00:13:10,060 --> 00:13:13,580 So that's what I think is going on from the trainees perspective. 199 00:13:13,580 --> 00:13:17,900 From like the expert, and I'm putting that in quotation mark perspective. 200 00:13:17,400 --> 00:13:27,480 Yeah, I think some people are are led astray because there are a lot of people out there who just don't understand the science and they say nonsense and then other coaches believe them 201 00:13:27,360 --> 00:13:32,400 And it can feel true because it can feel like, well, the problem is we need to balance our hormones. 202 00:13:32,400 --> 00:13:36,080 And that is a phrase I friggin' hate because guys, we're not balancing these hormones. 203 00:13:36,080 --> 00:13:36,560 It is 204 00:13:36,560 --> 00:13:38,080 It's not going to happen. 205 00:13:38,080 --> 00:13:40,000 You are going to lose estrogen. 206 00:13:40,000 --> 00:13:41,200 It's gonna happen. 207 00:13:41,200 --> 00:13:41,520 Right? 208 00:13:41,520 --> 00:13:43,600 And you can do menopause hormone therapy. 209 00:13:43,600 --> 00:13:44,000 I do. 210 00:13:44,000 --> 00:13:45,760 It has helped me with my symptoms. 211 00:13:45,760 --> 00:13:47,280 It is not going to impact 212 00:13:47,440 --> 00:13:53,680 whether or not I lose weight unless it's helping me with symptoms that were getting in my way of being successful. 213 00:13:53,680 --> 00:13:55,920 So you have these like even doctors. 214 00:13:55,920 --> 00:13:59,280 There are doctors out there who then are the you know 215 00:13:59,640 --> 00:14:04,440 There's many who have cult followings online and they're saying things like calories don't matter. 216 00:14:04,440 --> 00:14:09,320 You know, what matters is um how much fiber you're getting or these things that also impact it. 217 00:14:09,320 --> 00:14:12,600 Great fiber is really useful for creating a calorie deficit 218 00:14:12,360 --> 00:14:14,840 But without the calorie deficit, you're still not gonna lose weight. 219 00:14:14,840 --> 00:14:25,080 And so we have a lot of coaches out there who are spouting like what they feel kind of makes sense, like, oh, it's about hormone balancing workouts and hormone balancing diets, when in reality 220 00:14:25,060 --> 00:14:30,900 It's impossible to balance our hormones and it's a goal that we cannot and do not need to be shooting for. 221 00:14:30,900 --> 00:14:34,420 Yeah, I I think I made a post

on this the other day. 222 00:14:34,420 --> 00:14:35,300 I feel like 223 00:14:35,339 --> 00:14:44,940 A lot more often than not, like way more often than not, when you see someone speaking about balancing your hormones, chances are they have no idea what they're speaking about, because that just seems to 224 00:14:45,560 --> 00:14:47,880 Yeah, that just seems a big red flag. 225 00:14:48,040 --> 00:14:55,800 Yeah, it's a big red flag 'cause I'm just like when you really pay peel it down like and you ask them what what what do you mean by that? 226 00:14:55,800 --> 00:14:58,840 Like they more often than not, they can't explain themselves. 227 00:14:58,840 --> 00:14:59,080 Yeah. 228 00:14:59,080 --> 00:15:00,120 It it just sounds 229 00:15:00,420 --> 00:15:07,620 I think fancy to the to maybe someone who doesn't really have an idea of what they're speaking about and they they've uh been struggling for a long time. 230 00:15:07,620 --> 00:15:11,459 And what you were saying as well, there's like a a lot of uneducated coaches who 231 00:15:12,120 --> 00:15:21,959 You know, maybe some mean well and they're just uh confused like and then maybe you have uh you have others who genuinely know that not what they're saying is not true, but it makes them money. 232 00:15:21,959 --> 00:15:22,279 Um 233 00:15:22,640 --> 00:15:36,960 like uh an example comes to mind like I guess maybe someone o of someone who means well, but uh like they're like, oh, it's not calories, it's the fact that you need to cut out all sugar, um, I don't know, all bread, all uh pasta and rice, and then 234 00:15:37,800 --> 00:15:42,760 What has ha has actually ended up happening is that person has just put themselves in a calorie deficit. 235 00:15:42,760 --> 00:15:46,840 But because they were it only worked when they followed those 236 00:15:47,040 --> 00:15:53,519 rigid guidelines, now they're a believer as well that it was the no sugar, no bread, no cubs, like it just none of that. 237 00:15:53,760 --> 00:15:56,480 In fact, and it's like it's not about calories, it's about that 238 00:15:56,360 --> 00:15:58,520 And then that's sometimes how cult followings are built. 239 00:15:58,520 --> 00:16:00,200 But I'm going on a little bit of a tangent here. 240 00:16:00,200 --> 00:16:03,080 Um No, I think it's a super important point. 241 00:16:03,080 --> 00:16:08,280 Because yeah, like you could work with somebody and you could be like, I did cut out the sugar and the bread and the pasta, and then I lost 242 00:16:08,339 --> 00:16:11,380 weight and then in your brain you think I can eat sugar and bread and pasta. 243 00:16:11,380 --> 00:16:17,699 Well then if you as you go through life if you're like but I want to in your mind you've now made the association well if I do I will just gain weight 244 00:16:17,600 --> 00:16:19,120 And none and that's not true. 245 00:16:19,120 --> 00:16:24,800 And so understanding like fundamentally why you're losing weight is a super important piece of the puzzle. 246 00:16:24,800 --> 00:16:26,399 And it's one of the things that I work with clients on. 247 00:16:26,399 --> 00:16:28,639 I don't want to just help people if their goal is to lose weight 248 00:16:28,400 --> 00:16:32,400 I don't want them to lose weight in some mysterious way because that was one of my big problems. 249 00:16:32,400 --> 00:16:37,680 When I had been seven success with weight in my lot weight loss in my 30s, I never quite understood why 250 00:16:37,480 --> 00:16:43,560 And it was always that I'd put myself in a deficit, but I didn't understand it, which meant I couldn't repeat it or figure out what might impact it. 251 00:16:43,560 --> 00:16:45,240 And so I think it's really important 252 00:16:45,459 --> 00:16:52,180 for you know for people to understand like any protocol you follow that helps you to lose weight worked because it put you in a deficit. 253 00:16:52,180 --> 00:16:56,580 And you can do really restrictive ones that feel like I will never be able to maintain this 254 00:16:56,360 --> 00:17:00,520 Or you can figure out and learn how to do it in a way that actually makes sense with your lifestyle. 255 00:17:00,520 --> 00:17:09,640 And if you like to eat bread and pasta, how can we help you do that while maintaining calorie deficit to lose weight and then maintaining calorie maintenance to maintain it for the long term 256 00:17:09,819 --> 00:17:10,459 Yeah. 257 00:17:10,459 --> 00:17:12,860 So um uh yeah, fabulously said. 258 00:17:12,860 --> 00:17:22,699 So let's say the listener right now, they're going through maybe perimenopause or menopause their self themselves and and they've been listening to all of this and they're like, yeah, this is fantastic. 259 00:17:22,260 --> 00:17:23,220 But you know what? 260 00:17:23,220 --> 00:17:27,699 And I guess we've kind of touched upon this already, but maybe make it like a bit more clear cut. 261 00:17:27,699 --> 00:17:29,380 It's like, okay, this is all fantastic. 262 00:17:29,380 --> 00:17:30,740 I'm loving this so far, but 263 00:17:31,280 --> 00:17:33,520 What is it exactly do I need to do? 264 00:17:33,520 --> 00:17:39,360 Like what evidence-based strategies do I need to do to lose weight and build strength while I'm going through this challenging time? 265 00:17:39,360 --> 00:17:41,280 Like what shall I do when it comes to my food? 266 00:17:41,280 --> 00:17:43,600 And what should I do and we'll we'll say like 267 00:17:43,740 --> 00:17:56,380 just general guidelines because of course it can be quite individualistic but generally what's a good idea to focus on with food, with uh training and uh and and yeah we did kind of touch on it but like let's maybe just uh really make it clear cut here 268 00:17:56,860 --> 00:18:05,580 So when it comes to nutrition, the biggest impact is going the the only the thing that you most need to pay attention to is how much are you eating in terms of calories. 269 00:18:05,660 --> 00:18:12,300 And that could be a high volume of

food or it could be a little volume of food because some foods are very calorie dense and you just don't feel really full. 270 00:18:12,300 --> 00:18:17,900 And so the first thing I would suggest people do is get a good idea of how many calories are you eating in a day 271 00:18:17,400 --> 00:18:22,120 To do this, you can you could start by literally just getting a piece of paper and writing down everything you eat or drink. 272 00:18:22,120 --> 00:18:27,320 That alone might make you feel really surprised to be like, I had no idea how often I snack, right? 273 00:18:27,000 --> 00:18:35,560 So getting an idea, um, an even more precise way to figure out how you're eating is to spend like two weeks, get an app like My FitnessPal or Lose It and start tracking that way. 274 00:18:35,560 --> 00:18:38,840 Do it for like one to two weeks so you can get a really good idea of 275 00:18:38,919 --> 00:18:40,679 How much am I eating? 276 00:18:40,679 --> 00:18:44,679 Um, that would be like part one of your kind of information gathering. 277 00:18:44,679 --> 00:18:47,000 The other part is to get a step tracker. 278 00:18:47,080 --> 00:18:48,440 Doesn't have to be an Apple Watch. 279 00:18:48,440 --> 00:18:52,120 You could buy like a $13 one on Amazon or at Walmart 280 00:18:51,860 --> 00:18:53,539 Pop it on your wrist, pay attention. 281 00:18:53,539 --> 00:18:59,139 Again, both of these, I would suggest you try to do these without changing anything, which is almost impossible. 282 00:18:59,139 --> 00:19:04,419 Because I mean what what research shows us is that even just attending to these factors helps us improve them 283 00:19:04,000 --> 00:19:09,520 So you're not going to totally do what you usually do, but you're going to try as much as possible to move as you usually do and eat as you usually do. 284 00:19:09,520 --> 00:19:12,800 And then also, you know, you're tracking how much you're eating for a week or two. 285 00:19:12,800 --> 00:19:15,280 You're tracking how much you're moving for a week or two. 286 00:19:15,280 --> 00:19:18,880 You're likely going to be really surprised about both of these things. 287 00:19:18,460 --> 00:19:24,860 From there, you can work to reduce how many calories you're eating and increase how much you're moving. 288 00:19:24,860 --> 00:19:27,500 Those are like the big first rocks. 289 00:19:27,320 --> 00:19:31,080 In addition to that, we want to look at how much protein you're eating. 290 00:19:31,080 --> 00:19:34,600 So look at that log you just kept to see like how much protein am I eating? 291 00:19:34,600 --> 00:19:37,720 And then let's have you increase it, a baseline that I give everybody. 292 00:19:37,720 --> 00:19:39,640 It's not necessarily everybody needs to end 293 00:19:39,400 --> 00:19:42,600 But where I like to get everybody to start is 100 grams of protein. 294 00:19:42,600 --> 00:19:45,320 Um, which for a lot of people is a lot. 295 00:19:45,320 --> 00:19:51,880 I will say more often than not, women come to me eating 50 to 60 grams of protein, sometimes less. 296 00:19:51,240 --> 00:19:52,200 in a day. 297 00:19:52,200 --> 00:19:54,680 And baseline, I want to get them to 100. 298 00:19:54,680 --> 00:19:56,360 And then from there we're going to move people up. 299 00:19:56,360 --> 00:19:59,880 Some people need 120, 130, 140 grams of protein in a day. 300 00:19:59,880 --> 00:20:02,120 But we want to get everybody to 100 to start with. 301 00:20:02,120 --> 00:20:05,720 This is key, ladies, if you're like, why do I even need to do it? 302 00:20:05,060 --> 00:20:11,300 Number one, it's gonna help you when you're losing weight to not feel so dang hungry, because that's like the death knoll to most people's diets, right? 303 00:20:11,300 --> 00:20:12,660 Like I'm just really hungry. 304 00:20:12,660 --> 00:20:15,300 It's the best tool you have for feeling less hungry. 305 00:20:15,300 --> 00:20:19,860 And then secondly, and equally as important, it is the building block of muscle. 306 00:20:19,660 --> 00:20:21,980 You cannot build muscle without enough protein. 307 00:20:21,980 --> 00:20:29,420 And so if you're thinking like one, I want to look really good, like I want to have some toned-looking arms, you know, some nice looking legs, you need muscle. 308 00:20:29,040 --> 00:20:32,320 And the nutritional piece from that is going to be the protein. 309 00:20:32,320 --> 00:20:35,200 Also, muscle is really important for our health. 310 00:20:35,200 --> 00:20:39,920 We are losing muscle as we age, and that speeds up in menopause. 311 00:20:39,920 --> 00:20:41,920 Like we lose more muscle. 312 00:20:41,340 --> 00:20:43,100 If we're not doing something to prevent it. 313 00:20:43,100 --> 00:20:45,020 And ladies, there's there are things we can do. 314 00:20:45,020 --> 00:20:48,299 The nutritional component of that is eating enough protein. 315 00:20:48,299 --> 00:20:54,299 And if that feels overwhelming, uh think about that 100 grams and then just start make a list of like 316 00:20:54,360 --> 00:20:55,720 Ten protein foods you like. 317 00:20:55,720 --> 00:20:57,639 You could literally Google high protein foods. 318 00:20:57,639 --> 00:21:02,440 Ignore any list that says peanut butter is a high protein food, ladies, because there's too many calories in peanut butter. 319 00:21:02,679 --> 00:21:04,519 The calorie to protein ratio is off 320 00:21:04,540 --> 00:21:13,260 Think about things that you know are animal protein based or if you do um plant-based protein, we can do tofu, tempeh, saitan, those kind of things. 321 00:21:13,260 --> 00:21:16,460 It's where you're gonna get the most like dairy products, like um 322 00:21:16,919 --> 00:21:19,080 Greek yogurt, cottage cheese, these kind of things. 323 00:21:19,080 --> 00:21:22,600 Like make a little short list, like here's what I like, and have some at each of your meals. 324 00:21:22,600 --> 00:21:26,840 Like that's a really great place to start and work for that hundred grams. 325 00:21:26,540 --> 00:21:34,780

So nutritionally, that's where I'd say from a movement perspective, there's not a goal, ladies, that you have to get to 10K. 326 00:21:34,780 --> 00:21:35,820 Like that's made up. 327 00:21:35,820 --> 00:21:38,540 It's not science-based, but I will say 328 00:21:38,840 --> 00:21:47,320 Getting yourself from wherever you are now, increasing it if you're really low, if you're getting 3,000, 4,000, 5,000 steps, get yourself up to 7,500. 329 00:21:47,320 --> 00:21:50,760 That's a really great goal that most people can get to 330 00:21:50,940 --> 00:22:03,179 For fat loss, I will say most of my clients, especially if you are a person and you're like, I want to lose the last 10 or 15 pounds, getting up to that 10,000 step mark is incredibly impactful for fat loss. 331 00:22:02,740 --> 00:22:05,140 Don't have to get there, but I do find it's useful. 332 00:22:05,140 --> 00:22:09,300 If you are a petite woman looking to lose weight, it's really important. 333 00:22:09,300 --> 00:22:12,180 Like if you're like I'm a shorty, five three, I have a lot of ladies come to me. 334 00:22:12,180 --> 00:22:13,940 I don't know why I get all the short ladies too. 335 00:22:13,940 --> 00:22:16,180 Five feet, five one, five two, five three 336 00:22:16,380 --> 00:22:27,900 Trying to lose weight, especially if we're down to that last 10 or 15 pounds, without getting your steps up to like that 10,000, 12,000 per day, it's gonna keep your calories really stupid low. 337 00:22:27,880 --> 00:22:31,400 Yeah, and uh there's a lot that you said that I would like to just uh go over. 338 00:22:31,400 --> 00:22:39,240 So first of all, and I'm sure you've heard this as well, because I certainly have, what would you say to the person, maybe the listener right now, who goes 339 00:22:39,960 --> 00:22:41,640 Wow, that much protein? 340 00:22:41,640 --> 00:22:48,360 Like, I don't know if I want to eat that much protein because I don't want to get too like big and muscly is something I hear a lot. 341 00:22:48,360 --> 00:22:48,920 Yeah. 342 00:22:48,920 --> 00:22:50,280 It's just not how it works. 343 00:22:50,280 --> 00:22:52,920 And I know like you might be like, well, I don't believe you. 344 00:22:54,039 --> 00:22:54,679 Test it. 345 00:22:54,679 --> 00:22:55,480 Test it and see. 346 00:22:55,480 --> 00:22:56,600 Test and see what happens. 347 00:22:56,600 --> 00:22:58,760 Like you can't grow that much muscle that fast. 348 00:22:58,760 --> 00:23:00,200 So give it a couple weeks. 349 00:23:00,200 --> 00:23:03,640 If you start growing insane muscles, you can always cut it back, ladies. 350 00:23:03,640 --> 00:23:06,440 I promise you it's it's just not how it works 351 00:23:06,240 --> 00:23:15,840 um you will find that you feel uh like I said less hungry in your in your diet and just know that this is not this is not something that fitness professionals, nutritionists 352 00:23:16,220 --> 00:23:16,940 argue about. 353 00:23:16,940 --> 00:23:20,060 Like we all know if you want to build muscle, you have to have enough protein. 354 00:23:20,060 --> 00:23:23,660 This is not something that's like, oh yeah, there's a hot debate about that. 355 00:23:23,660 --> 00:23:26,780 So just know that like people are people agree about this. 356 00:23:26,780 --> 00:23:29,260 Like we need protein to build muscle 357 00:23:28,940 --> 00:23:36,460 Yeah, and there's a lot of people out there who they're like grinding their butt off to like get as much muscle as possible. 358 00:23:36,460 --> 00:23:39,419 Like and I'm talking like sometimes like the smallest differences 359 00:23:39,740 --> 00:23:47,580 of muscle and they're doing everything they can like they're being incredibly consistent pushing themselves like wild in their workouts like uh just 360 00:23:47,560 --> 00:23:58,200 Yeah, pushing themselves like crazy crazy, optimizing every bit of their routine that they can for every single bit of muscle and like and they're still having a like it's still tough and it's challenging. 361 00:23:58,200 --> 00:24:00,200 So, you know, if it was as easy as 362 00:24:00,600 --> 00:24:05,720 Eating a hundred grams of protein a day is going to like make you big and ripped and strong like uh yeah, these are the same. 363 00:24:05,880 --> 00:24:08,039 Look lady, don't look a picture of me up online. 364 00:24:08,039 --> 00:24:09,799 I am not I'm not big and ripped yet. 365 00:24:09,799 --> 00:24:11,960 Like I have goals to be even more big and more ripped. 366 00:24:12,120 --> 00:24:14,279 Well not big, but I want to get a lot more muscle 367 00:24:14,160 --> 00:24:15,440 I've been trying for 10 years. 368 00:24:15,440 --> 00:24:16,480 I built a lot of muscle. 369 00:24:16,480 --> 00:24:18,640 I still, like, I don't look like a bodybuilder. 370 00:24:18,640 --> 00:24:23,040 I promise you, 100 grams protein, 120 grams, you're not going to be ripped. 371 00:24:22,740 --> 00:24:23,060 Yeah. 372 00:24:23,060 --> 00:24:24,820 I mean you're not gonna you're not gonna be bulky. 373 00:24:24,820 --> 00:24:27,860 You're not gonna be like, wow, look at all this muscle on me. 374 00:24:27,860 --> 00:24:31,620 Yeah, no, there's uh it's absolutely right, yeah, and there's uh there's not 375 00:24:31,760 --> 00:24:36,799 You know, there's a lot of things that are debated in the the fitness, the health, the nutrition space. 376 00:24:36,799 --> 00:24:41,200 M most of it is just rubbish and um but yeah, the protein isn't 377 00:24:41,679 --> 00:24:44,320 It's not really one of those things where you're seeing a lot of people debate. 378 00:24:44,320 --> 00:24:51,919 Like a lot of people are like, yeah, we we need protein and we need a good amount to be um eating or or to be like making the progress that we want to be making. 379 00:24:51,919 --> 00:24:54,480 And I I can vouch as well, like I've seen similar when 380 00:24:54,660 --> 00:24:55,940 I have ladies start with me. 381 00:24:55,940 --> 00:24:58,340 More often than not, they're they're eating quite low

protein. 382 00:24:58,340 --> 00:25:03,620 And I would say I've seen as low as like sometimes like 15 to 20 grams, but this was someone who was a vegan. 383 00:25:03,840 --> 00:25:04,320 Okay, yeah, that's a good thing. 384 00:25:06,639 --> 00:25:11,360 But yeah, I would say the average is like 50 grams, maybe 60 grams. 385 00:25:11,360 --> 00:25:17,600 But uh so yeah, it's really worth um making a conscious effort towards getting in, as you said, and 386 00:25:17,760 --> 00:25:21,840 And I sometimes find just increasing that person goal makes a lot of other things easier. 387 00:25:21,919 --> 00:25:23,440 Yeah, absolutely. 388 00:25:23,440 --> 00:25:25,440 The interesting thing is when I 389 00:25:25,860 --> 00:25:38,179 When I'm working with a woman who is newer to all of this and we get her to her protein goal that I've given her, uh she's inevitably making better progress than my clients who are struggling to get to their protein goal. 390 00:25:37,840 --> 00:25:43,280 And one of the main things I can I attribute this to is the fact that that they're still eating the same number of calories. 391 00:25:43,280 --> 00:25:44,559 They're coming from somewhere. 392 00:25:44,559 --> 00:25:47,200 You wanna know what one food is people don't typically overeat? 393 00:25:47,200 --> 00:25:48,000 It's protein. 394 00:25:48,000 --> 00:25:52,480 So if you're eating, you know have you ever sat at the table and thought, like, yeah, give me another chicken breast? 395 00:25:52,340 --> 00:25:53,140 Usually not, right? 396 00:25:53,140 --> 00:25:58,820 We're like, give me more potatoes, give me more noodles, give me more, you know, uh treats, right? 397 00:25:58,820 --> 00:25:59,460 And so 398 00:25:59,960 --> 00:26:06,280 Protein, if we're if you're counting your calories and you're like, I'm hitting my protein goal, it is much harder to overeat it. 399 00:26:06,280 --> 00:26:07,960 We just simply don't want to eat it. 400 00:26:07,960 --> 00:26:12,120 And so when we take that kind of like excess we're putting towards carbs and fats 401 00:26:11,960 --> 00:26:18,040 And put it towards, you know, weighing it towards that protein, it really does help um to control total calories. 402 00:26:18,120 --> 00:26:18,680 Okay. 403 00:26:18,680 --> 00:26:19,000 So 404 00:26:19,560 --> 00:26:26,760 Let's say, all right, so now we're we've established like quite good really good uh nutrition guidelines and points to bear in mind. 405 00:26:26,760 --> 00:26:31,000 Um let's say the listener, yeah, we we mentioned uh you know walking, strength training 406 00:26:30,880 --> 00:26:41,520 Uh maybe they're thinking right now and I'm playing a lot of like devil's may uh I don't think devil's advocate here is the right word, but just uh a lot of maybe like um a thought process that I can imagine maybe someone is thinking right now. 407 00:26:41,520 --> 00:26:42,160 Like 408 00:26:42,040 --> 00:26:52,040 Say like they're thinking, okay, but uh okay, I I know I need to strength train, but are there like specific exercises I must do like for that that are effective for me right now with what I'm going through? 409 00:26:52,200 --> 00:26:52,840 Yeah. 410 00:26:52,840 --> 00:26:57,720 So here's my best I'm gonna give you my best baseline advice, ladies, and then I I'm gonna tell you more. 411 00:26:57,720 --> 00:27:06,760 I promise I'm gonna say more than this, but I want you to think about this, like picking your workout, finding a workout, doing a workout, like you would something. 412 00:27:06,419 --> 00:27:08,179 Fixing your own car. 413 00:27:08,179 --> 00:27:11,940 If your car wasn't working well, would you be like, let me figure that out? 414 00:27:11,940 --> 00:27:16,340 I'm gonna read some books, I'm gonna get a magazine, I'm gonna go and practice it. 415 00:27:16,340 --> 00:27:17,539 You wouldn't, right? 416 00:27:17,539 --> 00:27:19,140 You would hire an expert 417 00:27:19,140 --> 00:27:27,220 I am telling you, if you would like good results with workouts, you need to hire an expert in some way, whether that means buying a training program, getting a coach. 418 00:27:27,060 --> 00:27:32,900 This is not something you want to like rig up yourself because you're likely just not going to get the same results. 419 00:27:32,900 --> 00:27:37,220 Again, are you going to get the same results with your could you figure out how to fix your carburetor? 420 00:27:36,700 --> 00:27:39,580 I don't even really know what a carburetor is, ladies, but you could. 421 00:27:39,580 --> 00:27:42,299 Do you typically do that with all the other pieces of your life? 422 00:27:42,299 --> 00:27:42,940 You just don't. 423 00:27:42,940 --> 00:27:44,220 And this is one of those pieces. 424 00:27:44,220 --> 00:27:45,899 And I think it's because we figure like 425 00:27:45,800 --> 00:27:48,760 I'm a human, I have a body, like I should know what to do with it. 426 00:27:48,760 --> 00:27:55,160 I'm telling you, you're gonna get better results if you get somebody else's training program and you follow it exactly as they write it. 427 00:27:54,800 --> 00:28:02,320 Okay, with that said, um, if you're like, just tell me, give me some basics for myself, you want to use the main movement pattern. 428 00:28:02,320 --> 00:28:03,200 So we're talking 429 00:28:03,200 --> 00:28:12,960 some kind of a squat pattern, some kind of a hinge pattern, an overhead press, a vertical press, a horizontal press, and we want to get some core work in there. 430 00:28:12,960 --> 00:28:17,039 And we want to get some single limb work in there like lunges. 431 00:28:16,560 --> 00:28:17,280 Step ups. 432 00:28:17,280 --> 00:28:24,480 So if you hit those kind of movements, and there's a lot of variety in those movements, but we want to do all of those movements across our week. 433 00:28:24,480 --> 00:28:30,720 And the key thing we want to think about as we're doing these movements is one, learn in good form. 434 00:28:30,220 --> 00:28:32,700 Figuring out, like, how does what

does a squat actually look like? 435 00:28:32,700 --> 00:28:33,660 What does a good squat look like? 436 00:28:33,740 --> 00:28:34,940 What does a healthy squat look like? 437 00:28:34,940 --> 00:28:43,420 Figuring that out, practicing with it with each exercise, and then pushing the intensity of those exercises to stimulate muscle growth 438 00:28:43,060 --> 00:28:53,940 And when I say intensity, often people immediately in their mind conjure up like sweating, my heart is racing, like it feels like I'm wiping the floor with myself, and that's not what I'm talking about here. 439 00:28:53,940 --> 00:28:57,220 When I say intensity, I mean lifting heavy enough so that it is 440 00:28:57,340 --> 00:28:59,100 close enough to failure. 441 00:28:59,100 --> 00:29:05,980 And what that weight is going to be in your hand is going to depend on one, your strength level, two, um, the exercise you're doing 442 00:29:06,000 --> 00:29:07,600 And three, the rep range you're working in. 443 00:29:07,600 --> 00:29:16,000 So when I'm saying lifting with intensity and lifting heavy, I'm not talking about a specific number of pounds you should be using, but but a feeling in terms of effort. 444 00:29:16,000 --> 00:29:19,760 And so once you've got the form down really well on an exercise 445 00:29:19,460 --> 00:29:24,260 Whatever rep range you're working on, when you get to the end of that set, a set is a grouping of reps. 446 00:29:24,260 --> 00:29:27,060 If you're squatting, every time you go down and up, that's a rep. 447 00:29:27,060 --> 00:29:28,580 A group of those is a set. 448 00:29:28,580 --> 00:29:32,740 When you get to the end of that set, every set, it should feel really hard. 449 00:29:32,740 --> 00:29:34,260 It should feel like you can do it. 450 00:29:34,240 --> 00:29:37,840 Definitely one more time with good form, possibly two. 451 00:29:38,160 --> 00:29:41,600 Anything higher than that, you should get a heavier weight. 452 00:29:41,600 --> 00:29:43,200 And so that's the goal. 453 00:29:43,040 --> 00:29:46,240 Learn the exercises and then use intensity. 454 00:29:46,240 --> 00:29:48,400 This is what's going to stimulate your muscles to grow. 455 00:29:48,400 --> 00:29:50,320 Without that, is it worth it? 456 00:29:50,320 --> 00:29:52,320 Yes, because any movement is good movement. 457 00:29:52,320 --> 00:29:56,000 Like there is nothing you could do if you're like, I like Pilates, I like Zumba 458 00:29:56,040 --> 00:29:58,040 Great, you should move your body in that way. 459 00:29:58,040 --> 00:30:01,800 If you find it fun, it's not the same thing as training with intensity. 460 00:30:01,800 --> 00:30:04,040 Um, it's not gonna give you the exact same results. 461 00:30:04,040 --> 00:30:10,200 It's good, it's still good for your body, but if you're looking to protect your health long term, to make sure you age well 462 00:30:10,440 --> 00:30:15,000 to look like you're fit, you're gonna need to strength train with that intensity level. 463 00:30:15,159 --> 00:30:17,320 Yeah, I love everything you've said there. 464 00:30:17,320 --> 00:30:19,720 I love the accountability part at first as well. 465 00:30:19,720 --> 00:30:20,039 Um 466 00:30:20,000 --> 00:30:22,560 It's funny because I made a post on that just today. 467 00:30:22,560 --> 00:30:28,560 I had and it the post was inspired from an episode that I had with uh Mike Dola a while like uh last year 468 00:30:28,540 --> 00:30:34,140 Um he came on in like October uh to the listener, if you haven't heard of that one yet, I would definitely recommend checking that out. 469 00:30:34,140 --> 00:30:42,700 And um and he said, and it was like what my post kind of echoed today, w which was again inspired from that episode, was like i if you have a thousand people 470 00:30:42,740 --> 00:30:49,780 And you have two groups, maybe 500 with a coach and accountability, and 500 people doing it by themselves. 471 00:30:49,780 --> 00:30:55,620 I would bet my life savings that the people with the 500 people with the coach with the accountability 472 00:30:55,540 --> 00:31:04,420 would see much better results and um and a lot of people just like f when they start a fitness journey they just think yeah I know what to do I'm just gonna do it 473 00:31:04,460 --> 00:31:06,780 But the research i it doesn't actually show that. 474 00:31:06,780 --> 00:31:11,260 The research shows that we act differently when we're being watched. 475 00:31:11,260 --> 00:31:15,820 Um uh just uh having that accountability absolutely makes a difference. 476 00:31:15,440 --> 00:31:25,519 And um and just having someone in your corner when you're you're like um when you're alone, because doing it alone is much harder, can really just be a game-changing factor as well. 477 00:31:25,160 --> 00:31:27,160 is uh it honestly it makes all the difference. 478 00:31:27,160 --> 00:31:33,400 So I think sometimes like skipping coaching to save a little bit of money is just uh like 479 00:31:33,540 --> 00:31:45,460 You when you think about how long you're going to end up making yourself take, like it could literally be an extra five, six, seven years in some cases without that accountability and what in you what you could maybe do in a year or two 480 00:31:45,279 --> 00:31:49,600 And depending on your starting point, like it's just night and day and uh and uh yeah. 481 00:31:49,840 --> 00:31:52,480 I'll I'll leave it there because I I no I'm with you. 482 00:31:52,480 --> 00:31:54,159 I'm a huge proponent of coaching. 483 00:31:54,159 --> 00:31:56,399 I mean I am a coach but and I invest in coaches. 484 00:31:56,399 --> 00:31:58,559 I have had coaches for all kinds of things 485 00:31:58,100 --> 00:31:59,940 I had a powerlifting coach. 486 00:31:59,940 --> 00:32:04,419 I've had right now I have a coach that I'm working um with on becoming a better coach. 487 00:32:04,419 --> 00:32:09,860 Like we're talking about the change process and she's my mentor and we talk about like the change process in clients.

488 00:32:09,860 --> 00:32:10,660 I've had 489 00:32:10,840 --> 00:32:13,080 business coaches to help me grow my business. 490 00:32:13,080 --> 00:32:20,760 And that never surprises me anymore just how much better I get faster than I ever could have on my own. 491 00:32:20,300 --> 00:32:23,580 I had one experience, you know, that can translate really well to fitness. 492 00:32:23,580 --> 00:32:29,660 It was one of my it was my business coach and he was helping me become a new coach and helping me like how do I actually get clients? 493 00:32:29,660 --> 00:32:31,100 Like I know what I'm doing. 494 00:32:30,760 --> 00:32:37,240 And he had given me a couple of questions to ask to see if a person would be a good fit and for them to realize they're a good fit for you. 495 00:32:37,240 --> 00:32:39,799 And I I was having such great results with this. 496 00:32:39,799 --> 00:32:40,600 So we were on the phone. 497 00:32:40,600 --> 00:32:41,720 You might uh this is Jordan. 498 00:32:41,720 --> 00:32:42,360 Jordan's hot. 499 00:32:42,440 --> 00:32:44,039 Oh yeah, I had a feeling 500 00:32:43,500 --> 00:32:45,340 Yeah, Jordan was Jordan was my coach. 501 00:32:45,340 --> 00:32:49,740 So we're talking one day and I was like, Jordan, I'm like, those questions are amazing. 502 00:32:49,740 --> 00:32:53,340 Like I am signing on so many more people and they're a really good fit. 503 00:32:53,340 --> 00:32:54,220 And he can't stop laughing. 504 00:32:54,300 --> 00:32:56,220 He's like, Kim, it took me years 505 00:32:55,880 --> 00:32:58,600 of trial and error to come up with those questions years. 506 00:32:58,600 --> 00:33:00,200 He's like, I told them to you in minutes. 507 00:33:00,200 --> 00:33:02,040 Like I'm just like writing them down in my notebook. 508 00:33:02,040 --> 00:33:03,320 He told me them in minutes. 509 00:33:03,320 --> 00:33:06,200 And it took him years to come to those questions. 510 00:33:05,660 --> 00:33:09,900 And this is what coaching can do for you in the health and fitness realm, in any realm, really. 511 00:33:09,900 --> 00:33:12,300 But like it's like the shortcut that nobody's looking for. 512 00:33:12,300 --> 00:33:13,980 Like everybody's like, I want a shortcut. 513 00:33:13,980 --> 00:33:17,340 It's like the hack that nobody's like, I that's the hack I want 514 00:33:17,160 --> 00:33:27,640 This is the hack, like getting a coach who knows what they're doing to be by your side, to help you troubleshoot, to give you information that it took them a long time to get and to help you like see the things that you can't see. 515 00:33:27,640 --> 00:33:30,360 And that's one of the amazing benefits of coaches 516 00:33:30,240 --> 00:33:31,920 There's another coach who put it one time. 517 00:33:31,920 --> 00:33:40,240 She said that she it's like when you have lettuce in your teeth and you don't know, all it takes is for somebody else to point out that lettuce in your teeth and you can easily remove it. 518 00:33:39,800 --> 00:33:41,320 And that's what a coach does for you. 519 00:33:41,320 --> 00:33:44,040 They can help you see where the lettuce is so you can get it out. 520 00:33:44,040 --> 00:33:47,000 It's it's really the fast track to results. 521 00:33:47,000 --> 00:33:47,320 Yeah. 522 00:33:47,320 --> 00:33:48,600 Micro Kim. 523 00:33:48,600 --> 00:33:50,360 Yeah, it's uh really well said. 524 00:33:50,360 --> 00:33:51,720 Um okay, so 525 00:33:52,320 --> 00:33:56,080 Yeah, and obviously I'm a big proponent of coaching as well because I'm a coach too. 526 00:33:56,080 --> 00:33:59,680 So um yeah, we I think we've uh covered so many really good things. 527 00:33:59,680 --> 00:34:06,000 I would love to ask, um, because I feel like this is often overlooked as well, as well as accountability, like a lot of people are like 528 00:34:05,960 --> 00:34:06,920 What shall I do for food? 529 00:34:06,920 --> 00:34:08,200 What shall I do for training? 530 00:34:08,200 --> 00:34:11,160 Um, you know, yeah, what like supplements should I be taking? 531 00:34:11,160 --> 00:34:20,440 But like w how important would you say mindset is in all of this, like the the menopause and the perimenopausal uh phase as well? 532 00:34:19,679 --> 00:34:24,720 I I mean for any phase, mindset is underpinning anybody's success. 533 00:34:24,720 --> 00:34:29,919 There's just, you know, we get in our own way when we're, you know. 534 00:34:29,940 --> 00:34:32,740 when we're stumbling with what's going on between our ears. 535 00:34:32,740 --> 00:34:38,579 And I will tell you, I spend most of my time coaching helping people with what's going on between their ears. 536 00:34:38,579 --> 00:34:40,099 It's not necessarily like 537 00:34:40,359 --> 00:34:44,839 I'm not like given a meal plan and it's not nearly as important when we talk about the foods they're eating. 538 00:34:44,839 --> 00:34:46,520 It's what's happening inside their brain. 539 00:34:46,520 --> 00:34:48,440 How are they interpreting their results? 540 00:34:48,440 --> 00:34:52,599 So when we can get around like what is going on in your brain, it's always helpful 541 00:34:52,340 --> 00:34:58,180 For women who are in perimenopause, it's even more important because we just have so many things we're struggling with. 542 00:34:58,180 --> 00:35:00,020 And we can feel so much like 543 00:35:00,240 --> 00:35:01,840 It's not possible for me, right? 544 00:35:01,840 --> 00:35:03,200 I it it's my age. 545 00:35:03,200 --> 00:35:11,280 And so when we can get past those that piece of it's somehow outside of myself to understanding like actually the control is inside of me 546 00:35:10,900 --> 00:35:18,020 And I understand I have these hurdles and I can figure out or get help to figure out how to go go over these hurdles to be successful. 547 00:35:18,020 --> 00:35:20,099 It is hugely impactful. 548 00:35:19,760 --> 00:35:26,320 There's definitely this factor of you gotta buy into the fact that you can do it before you're gonna believe before you're gonna be

successful. 549 00:35:26,320 --> 00:35:34,560 And so if you come into trying to build muscle, lose fat with the idea of it's not possible with my hormones, it's not possible with my age. 550 00:35:34,140 --> 00:35:34,700 You're right. 551 00:35:34,700 --> 00:35:36,539 You're you're never gonna be able to do it. 552 00:35:36,539 --> 00:35:37,660 And it's just not true. 553 00:35:37,660 --> 00:35:39,980 But if you believe that, it's gonna be true for you. 554 00:35:39,980 --> 00:35:42,140 It becomes a self-fulfilling prophecy 555 00:35:42,120 --> 00:35:43,240 Absolutely. 556 00:35:43,240 --> 00:35:43,800 Yeah. 557 00:35:43,800 --> 00:35:52,440 And um Yeah, and there is there's so many examples of the way like just a mindset working against someone that we could take it down and 558 00:35:52,460 --> 00:35:55,900 I don't know if this is the best way, but it uh best example, but it is one. 559 00:35:55,900 --> 00:36:00,780 Like uh I remember recently I had a a one-to-one online uh fitness client 560 00:36:00,840 --> 00:36:07,640 And um and on the check-in he mentioned that he wa he he was just asking me, like, is this right over 561 00:36:08,180 --> 00:36:13,540 Fat loss progress okay, like I feel like it's quite sl slow, but maybe like slow and steady is what I should be working towards. 562 00:36:13,540 --> 00:36:16,020 And you know, that question in itself is fine. 563 00:36:16,020 --> 00:36:16,980 But it was 564 00:36:17,240 --> 00:36:26,040 It w the thing i the part was he was losing about zero point five kg a week, which is about one point one pounds a week on average for like the last two or two or three weeks. 565 00:36:26,040 --> 00:36:26,840 I can't remember now. 566 00:36:26,840 --> 00:36:28,760 Um this chat was uh a little while ago. 567 00:36:28,760 --> 00:36:31,720 Uh just the other day, but yeah, I just was like 568 00:36:31,940 --> 00:36:33,220 That's not slow. 569 00:36:33,220 --> 00:36:36,740 And uh and so it's like things like yeah, yeah, that's fast. 570 00:36:36,740 --> 00:36:42,099 And I was like, maybe you've had phases where it was slow, but right now you're not going for a phase in which it's slow. 571 00:36:42,099 --> 00:36:43,540 And and you can see like 572 00:36:44,200 --> 00:36:54,680 You can see like within the the lines like there was like this initial maybe I don't know if pessimism is the right word, but he he was maybe it could have been quite easy for him to get inside his own head. 573 00:36:54,059 --> 00:36:55,500 if he didn't have someone there. 574 00:36:55,500 --> 00:37:02,859 Like he it it sounded like he was just having this debate in his head whereas really I was like, oh hold on a minute, like no you're you're like this is fast. 575 00:37:02,859 --> 00:37:03,660 This is fast. 576 00:37:03,660 --> 00:37:07,420 Like any faster I I probably would want it to slow down a bit 577 00:37:07,140 --> 00:37:14,500 Um so yeah, I was just like and I think that mindset switch and just hearing that could definitely help in certain situations as well. 578 00:37:14,500 --> 00:37:18,339 So again, that's just one example and I I know there's many others as well 579 00:37:18,500 --> 00:37:28,500 Yeah, getting proper expectations is so key to success because he could have felt really disappointed, uh, which could have led to him feeling like, ah, screw it, what's the point? 580 00:37:28,500 --> 00:37:33,060 When in reality his weight loss was moving along, not even at a good pace, but at a fast pace. 581 00:37:33,140 --> 00:37:39,299 And so getting getting that um getting your brain wrapped around like what are proper expectations is so key. 582 00:37:39,299 --> 00:37:39,859 Yeah. 583 00:37:39,859 --> 00:37:43,940 Um I'd love to ask as well, so I've got about two more questions that I had left for you. 584 00:37:43,940 --> 00:37:44,260 So 585 00:37:45,000 --> 00:37:49,880 And I'm sure there are so many things that you could say to this question, but maybe we'll just pick one or two. 586 00:37:49,880 --> 00:37:57,000 Like what would you say are some common misconceptions about fitness and menopause that you'd like to address? 587 00:37:59,220 --> 00:38:00,500 If any. 588 00:38:01,060 --> 00:38:05,460 I feel like we mean we've I've already harped really hard on the fact that it's possible to lose weight. 589 00:38:05,460 --> 00:38:06,260 That um 590 00:38:07,200 --> 00:38:15,760 That either I would guess I would say that one, either you need menopause hormone therapy to be successful, or two, that it's causing you to gain fat. 591 00:38:15,760 --> 00:38:16,720 I hear both of those things. 592 00:38:16,720 --> 00:38:19,120 People will say to me like, oh, like I don't want to go in hormone therapy. 593 00:38:19,120 --> 00:38:20,800 I'm worried that it's gonna help me 594 00:38:20,400 --> 00:38:21,680 It's gonna make me gain fat. 595 00:38:21,680 --> 00:38:22,880 That's not a thing, ladies. 596 00:38:22,880 --> 00:38:24,720 There is no evidence to support that. 597 00:38:24,720 --> 00:38:30,640 Um, there's also no evidence to support that it helps you lose weight, except in as much as it relieves your symptoms. 598 00:38:30,080 --> 00:38:40,240 And so menopause hormone therapy should be something you choose to do in discussion with your doctor if you are having um, you know, what it what it is the gold standard treatment for is night sweats and hot flashes. 599 00:38:40,240 --> 00:38:42,640 So if you're having night sweats and hot flashes 600 00:38:42,620 --> 00:38:44,620 That's an appropriate thing to discuss with your doctor. 601 00:38:44,620 --> 00:38:49,820 But just know that the only way that it's gonna impact your weight loss is if you're struggling with sleeping at night, right? 602 00:38:49,820 --> 00:38:56,540 From those hot flashes, you get them under control with the menopause hormone therapy, and now you're not struggling with with sleeping, which means like 603 00:38:56,460 --> 00:39:02,700 Hey, like I can actually get to the gym and I feel like I have the

brain power to prep my food and I'm not having cravings. 604 00:39:02,700 --> 00:39:11,260 Um, so I think that's a really big one that people feel like that menopause hormone therapy they have to go one way or another because of their them wanting to lose weight. 605 00:39:12,520 --> 00:39:13,320 Okay. 606 00:39:13,320 --> 00:39:23,400 And um and I'd love to ask as well, uh are there is there anything within this entire podcast episode that we didn't cover uh that you'd like to discuss 607 00:39:24,960 --> 00:39:26,080 Let me think. 608 00:39:26,080 --> 00:39:27,600 That's a big question. 609 00:39:27,600 --> 00:39:28,320 I know, I know. 610 00:39:28,320 --> 00:39:32,240 It's a very it's a very like a I feel like we've talked about strength training, ladies. 611 00:39:32,240 --> 00:39:33,200 It is, it really is. 612 00:39:33,200 --> 00:39:34,000 If you're like 613 00:39:34,340 --> 00:39:35,940 What's the secret to youth? 614 00:39:35,940 --> 00:39:37,380 I'm telling you, it's strength training. 615 00:39:37,380 --> 00:39:39,300 I just had a client yesterday message me. 616 00:39:39,300 --> 00:39:42,180 Um she's had really great results over the past couple of months. 617 00:39:42,180 --> 00:39:46,260 And I don't remember what the question was I had asked her, but she messaged me back and she's like 618 00:39:46,440 --> 00:39:47,880 Here's how I know I'm getting stronger. 619 00:39:47,880 --> 00:39:49,960 I'm thinking, did I I don't know why did I ask you that? 620 00:39:49,960 --> 00:39:54,040 But she's like in everyday life, I can do things I couldn't do. 621 00:39:54,040 --> 00:39:57,320 I have more energy and I just don't feel weak anymore. 622 00:39:57,320 --> 00:39:58,680 She's like, she's almost 60. 623 00:39:58,680 --> 00:40:01,160 She's like, I don't feel weak anymore. 624 00:40:00,600 --> 00:40:02,680 And I mean, we've only been working together two months. 625 00:40:02,680 --> 00:40:04,760 I mean, this is what strength training can do for you. 626 00:40:04,760 --> 00:40:11,960 Yes, it can help you look really good, but it can help you feel and be a person who can do all the things you want to do 627 00:40:12,040 --> 00:40:14,200 for so much longer than you might even think. 628 00:40:14,200 --> 00:40:21,720 And I'm talking like little things like put your own dishes up in the cupboard, um, climb up on a ladder and not feel like you're gonna like fall and break your hip. 629 00:40:21,720 --> 00:40:24,120 Put your own luggage in the overhead compartment 630 00:40:24,040 --> 00:40:33,880 Bend down on the ground so that you can like pick something up or play with your grandkids or dig in the flower bed and stand up with your own power is so important for all of those things. 631 00:40:33,900 --> 00:40:37,100 Yeah, I think you uh broke it down tremendously there. 632 00:40:37,100 --> 00:40:39,740 When you get stronger, life just simply gets easier. 633 00:40:40,060 --> 00:40:43,500 And uh yeah, and it's literally like a a fountain of youth.

634 00:40:43,500 --> 00:40:43,820 So 635 00:40:43,960 --> 00:40:51,560 Uh yeah, if you're not strength training right now to the listener, then I I would definitely uh recommend you get started and uh and there's a free workout plan. 636 00:40:51,560 --> 00:40:57,720 Uh there's a free workout plan in the link of the show notes of this podcast uh uh via a link in the show notes of this podcast episode which you can uh 637 00:40:57,660 --> 00:41:05,420 always grab as well and on that note I will uh um I guess where can people find you because I'm sure they that people can find like workouts through your stuff as well. 638 00:41:05,420 --> 00:41:05,660 Yeah 639 00:41:05,859 --> 00:41:08,020 So my website is Kim Schlag Fitness. 640 00:41:08,020 --> 00:41:08,820 Let me spell my last name. 641 00:41:08,820 --> 00:41:11,859 It's Asses and Sam C-H-L-A-G. 642 00:41:12,099 --> 00:41:13,700 Lots of stuff on my website. 643 00:41:13,940 --> 00:41:14,500 You can find out. 644 00:41:14,500 --> 00:41:19,540 I'll be I launch a every spring and fall I do an eight-week challenge for women over 40. 645 00:41:19,100 --> 00:41:21,500 We work on losing weight, getting strong, all those things. 646 00:41:21,500 --> 00:41:22,700 So that's coming up soon. 647 00:41:22,700 --> 00:41:23,900 Wait list is open for that. 648 00:41:23,900 --> 00:41:26,540 I'm on Instagram, Kim Schlog Fitness. 649 00:41:26,540 --> 00:41:29,340 I have my own podcast, uh, Fitness Simplified. 650 00:41:29,340 --> 00:41:34,060 So all those places, but if you just Google Kim Schlog Fitness, you will find me all the places. 651 00:41:34,180 --> 00:41:40,820 Yeah, I will uh I'll hyperlink all those uh things in the show notes of this podcast episode as well so uh the the listener can just uh find them. 652 00:41:40,820 --> 00:41:43,380 But otherwise, Kim, thank you so much for 653 00:41:43,640 --> 00:41:51,000 Taking the time out, coming on to the podcast episode speaking uh about everything, menopause, nutrition, fitness, health, strength training. 654 00:41:51,000 --> 00:41:53,000 Uh yeah, it it a mindset. 655 00:41:53,000 --> 00:41:54,200 It was a really fun chat. 656 00:41:54,200 --> 00:41:56,119 Uh the the 45 minutes 657 00:41:56,420 --> 00:41:57,700 just like flew by. 658 00:41:57,700 --> 00:41:58,820 Uh so it was really fun. 659 00:41:58,820 --> 00:42:01,140 And again, yeah, thank you so much for taking your time out. 660 00:42:01,140 --> 00:42:02,660 Oh, thanks for having me. 661 00:42:02,660 --> 00:42:02,980 Yeah. 662 00:42:02,980 --> 00:42:04,260 Take uh take care. 663 00:42:04,260 --> 00:42:04,820 I'll see you. 664 00:42:05,220 --> 00:42:05,860 Thanks 665 00:42:05,400 --> 00:42:08,839 That wraps it up for another episode of the Leo Alvis podcast. 666 00:42:08,839 --> 00:42:11,079 I do hope you enjoyed listening to this episode. 667 00:42:11,079 --> 00:42:14,279 If you did, then please do consider sharing it with your friends, family, 668 00:42:14,380 --> 00:42:19,500 group chat or even anyone else who you know could be interested in listening to that episode. 669 00:42:19,500 --> 00:42:25,580 Otherwise if you haven't already then please do leave a five-star review on whichever platform you are listening to this on 670 00:42:25,400 --> 00:42:38,920 And remember, all the relevant links such as the inquiry form to potentially become a Keros Online member, my social media handles, a free Fat Loss Guide, and a free workout plan are all also found in the show notes of this podcast episode as well. 671 00:42:38,200 --> 00:42:41,160 Otherwise take care and I'll see you around