Transcript
WEBVTT
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This is the Eat Well, Think Well, Live Well podcast.
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I'm Lisa Salsbury.
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And this is episode 56.
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Muscles are your metabolic currency with Yana Barrett.
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Yana asks us this important question.
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Are you overweight or are you under muscled?
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This is a new way to look at our body composition that has nothing to do with the scale.
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So take a look at how much muscle you have, and you can do that by assessing your strength in especially daily activities.
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Yana tells us in this episode of a 60 year old client who wasn't able to pick up her first grandchild out of the cot, this is a heartbreaking lack of function.
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And I'm sure no.
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No one wants that for themselves.
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Yana is all about exercising, to feel strong, confident, powerful, and to move with freedom pain-free for as long as we possibly can.
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She's attack, fit, certified instructor, strength and conditioning coach, and a qualified personal trainer.
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She has.
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Almost a decade of experience training women from complete beginners to professional athletes, her clients get strong, flexible, and powerful using exercise and movement that is intuitive.
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And suits their bodies, especially as they are transitioning through menopause.
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She's a strong advocate for women at this stage of life, which we talk about a lot in this episode.
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As she believes this is often a forgotten group.
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I'm excited for, to hear this motivating conversation about muscles and mobility and exercise.
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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.
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I'm your host, Lisa Salsbury.
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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.
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Before we jump into my conversation with Yana in this episode, I do want to remind you about that limited time offer of a free food planning session with me.
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There's just three weeks left to get scheduled.
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I've had a lot of fun with those that have already scheduled by the time.
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This airs, I will have done six.
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So that means I have just four spots left, but there is plenty of time.
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So I opened up a couple more.
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So we'll be doing probably 12 total.
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If you've always thought losing weight is hard because it's just so tricky, figuring out what to eat.
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There's just so much conflicting advice and you're probably just overwhelmed with how to parse it all out.
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You want to figure out what to eat and what works for your body.
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And I I've got you.
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That's just what this session is all about.
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I want to get you out of confusion.
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I think that's the biggest reason women don't get going on their weight loss.
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Is, they are stuck in not knowing what to do and what to eat.
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So come to this free food planning session, it's a one-on-one session, just you and me.
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So it's totally personal.
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You'll leave knowing exactly what to eat, to start losing weight.
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I talk a lot about emotional eating on this podcast, but I am realizing that some of you aren't even ready to figure out the emotional eating piece.
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Because you need to dial in what foods you really want on your plan.
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And it ends up all feeling like emotional eating when you don't know.
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Like which foods are really best for you.
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Also, I'll be gifting you the book I wrote for my jumpstart, your weight loss sessions that I used to do seal want to watch for that download in your confirmation email.
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When you get this scheduled.
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And if you go to schedule right away, it'll look like there are lots of times available, like more than six, but I do have a limit on my calendar that once those last six are booked, then there won't be any more available this round.
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So be sure to get your scheduled.
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Right away so we can get you going.
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And I'll be honest, if at the end of the call, I think you're a good fit for my coaching program.
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I will let you know, but the call is free.
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Either way.
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Now let's talk to Yanna Barrett I am super excited to welcome Janna Barrett here to the podcast today.
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She is a fitness and movement coach, and most fun of all for me, when she popped up on my Zoom, I was like, oh, you're not in America.
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So she's from New Zealand, which is so fun.
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So we're gonna enjoy listening to her accent.
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I know she's probably like, that's kind of.
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Over, over done with the, the accent.
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But for, for us here in America, I enjoy it.
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So I am, I've been enjoying chitchatting with Yana as we've been getting to know each other.
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So if you could just introduce yourself a little bit, tell people what you do, how you came to that work, and then we will jump into our topic today.
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So lovely, um, to be here with you, Lisa.
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Thank you for having me and.
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And yeah, I'm, I'm gonna inject a little bit of exotic down under flavor into your podcast today, but my name is Yanna Barrett, as you said, and I'm a fitness and movement coach, and I mainly help women over 50.
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That's kind of my main clientele.
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But, um, obviously I have coached people from, um, teenagers too.
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I think my oldest client is, was 72.
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Yeah.
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So a very wide range of, uh, women mainly.
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And I help women to, um, Unleash the true power of their body to help them move with freedom and pain-free so they can confidently navigate aging and live the life of their wildest dreams.
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I love it.
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My listeners know I'm a big fan of making your health span match your lifespan.
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So functional movement all the way through our older years and.
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And really thinking about how we are exercising now to prepare our bodies.
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I know I've actually had a guest on previously that talked about how we can exercise today in our forties and fifties to preserve our joints.
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We definitely need to be.
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Thinking about that, thinking about our longevity as we are doing our workouts.
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So we are going to talk today about that demographic, the forties and fifties.
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We've kind of been hitting this on the podcast lately with this midlife menopause time.
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We've talked about some hormone replacement therapy that you can do.
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We've talked about thoughts that you have in your midlife and how we can live better in our midlife.
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So, Today we're really gonna talk about exercise in that mid lifetime.
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So one thing that Yana said to me is, muscle mass is your number one weapon in the fight against menopausal weight gain.
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Tell us about that.
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What does that mean, and why do you think that's true?
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So what's really um, great is that there is actually a lot of research coming out about this now.
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So, you know, in the past I think women were slightly or probably quite largely underrepresented in lots of studies.
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And, um, there's even, you know, in the fitness industry, there is actually not that many coaches who are knowledgeable about.
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Training women in perimenopause and menopause and you know, some women can be in perimenopause for almost 10 years.
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And then, you know, as you
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Yeah.
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Absolutely.
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And, and you know, like the, the, I think somebody told me there's like 150 symptoms you can possibly have when you are transitioning, you know, through perimenopause to menopause.
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And what is really strongly coming out in a lot of research now is that we are not actually not overweight.
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We are underused.
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So we are not cultivating and maintaining our muscle mass and, and you know, like our hormones are not really kind of coming to the party here because you are actually starting to lose muscle mass after 30.
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After 30 years old, you already are on that downward slide.
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I think it's about 3% of muscle mass every decade, which might not seem like a lot, but it is actually a lot.
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And then that process is a lot speeded up once you hit your forties, fifties, and even sixties.
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So suddenly,
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let me, sorry.
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Let me just, uh, interrupt and ask you a question there.
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When you say that we're getting that muscle decline, is that if you do nothing about it, I'm assuming that's that's the decline that we are going to be fighting against, is that
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Yeah, absolutely.
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But you know, obviously you, you've talked about if you are strength training and if you are doing mobility training or you're doing any kind of type of exercise or physical activity, then you are preventing this muscle mass loss.
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So, absolutely.
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Yeah.
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That is, if, if you do nothing, you are losing 3% every decade.
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Um, and it could be up to like 10%, um, once you hit your fifties and sixties and you are transitioning, through menopause because of the diminishing, estrogen, you know, hormones and, and you know, we are losing a lot of hormones, by that stage.
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Yeah.
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So the researchers there that, you know, that we.
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It's actually, I read somewhere, um, a study that a woman who is bigger but has a really good muscle mass will have better health outcomes and better quality of life as she ages than a woman who is smaller but doesn't have a very good muscle mass.
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And I have coached people who are on both side of the spectrum.
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I have just started coaching someone who is 60.
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Who's very lean, but literally no muscles, no muscle tone, no muscle strength.
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And the reason why she came to me is because she cannot lift her first grandchild comfortably out of a cott or for cuddles.
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And imagine if you are not exercising, and then suddenly at the age of 60, You are faced with a situation where you finally got that first grandchild and it is the most, you know, one of the most joyous probably events in a, in a woman's life, apart from having her own children.
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And suddenly you don't have the strength to pick up this eight months old baby and have a cuddle with it with her.
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Yeah.
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So that is kind of some of the devastating impact of not having adequate muscle mass, but also, Muscle is the organ in your body that burns the most calories,
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Mm-hmm.
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and as you are losing muscle mass, generally what happens is that the muscle mass is replaced by body fat.
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It's just what happens.
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And then the body fat has a very different, as you probably know, a metabolic kind of demands.
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And then usually it makes you crave for the foods that perhaps don't serve you so well.
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So, so maintaining muscle mass is not only so important for.
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Preserving the functionality of your body and to be able to do what you want to do as you are aging.
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But it's also the organ that will burn the most calories and speed up your metabolic system.
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And then, um, will allow you to maintain a healthy weight as you are going through perimenopause and menopause, because that is usually the biggest complaint that I hear from women.
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You know, suddenly they put on 10 kilos, which is 20 pounds.
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Um, In America and you know, within months and they haven't changed anything.
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Mm-hmm.
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So what is going on there?
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I, um, I was gonna say I love that story about the grandchild, but actually I, I hate it.
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Like, I hate that that happened to her, but I love that example just because it, it is why I train it.
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I again, I have said to my clients multiple times when we talk about why we are either getting to our natural healthy weight or improving our health'cause I coach on weight loss and just general health coaching that we need to have really strong whys.
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And one of them I always give them as example One of my sentences, one of my thoughts is I want to be an influence for good on my grandchildren because for me, that encompasses the idea that I am going to be able to travel to wherever they are.
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They probably won't live in my neighborhood.
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Right?
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Of course, we want them to, but they probably won't.
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And so for me to have the function to be able to carry my own baggage and get on the plane and get to where they are and attend their events.
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I mean, of course when they're babies, there's less events, just more cuddling.
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But as they get older, I want to see their events.
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I wanna go to their plays and their shows and their football games and their graduations.
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Like all of those things.
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And so when I hear that story that she isn't even able to pick up the child.
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Like we wanna be able to have the function to get down on the floor, to play with them.
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At their level.
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And yeah, I just think that is so impactful, and I think you're so right about the idea that we have this complaint about I've gained weight, and people say, oh, my metabolism has slowed down as if it's just this magical thing that has happened.
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My metabolism slowed down, and they just like, it is what it is.
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They throw their hands in the air and they're like, I don't know what to do.
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My metabolism like, no, it's not that.
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It's that You've let your muscle mass decrease, that is what is happening.
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I think that is so important for people to hear.
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Your metabolism isn't just randomly going down.
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It's not like, oh, well it has to go down in menopause.
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No, it doesn't.
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No, no, absolutely not.
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You are absolutely right, Lisa.
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It doesn't now, and I, I love the, you know, the simple statement of you are not overweight, you are under muscled, because I think that immediately switches the thinking of.
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Trying to lose weight to, no, I'm gonna set that aside.
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What I'm gonna work on is I'm gonna try to increase my muscle mass and stimulate my muscle growth, which is entirely possible at any age.
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And they're kind of like, you know, because we've been so exposed to the message, you need to lose weight, you need to be skinny or beach body in six weeks and lose 10 kilos in 10 weeks.
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You know, all these kind of messages that I think have been really harmful to, to women and um, Always focusing on the aesthetics, but I think that a body can be healthy at a very wide range of weight.
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And you know, everybody looks different, but we can absolutely just focus on health and the functionality of our body and being independent and aging with.
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Confidence and ease and not freaking out.
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Oh my gosh, I'm turning 50 and what am I gonna do?
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And I'm overweight and I can't do these things.
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You know?
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So I think that that statement kind of immediately takes the focus from just the aesthetics to a.
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Your body, what can your body actually do?
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Can you pick up your own groceries?
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Can you go, um, for a big walk with your grandchildren?
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Can you live in your own home when you're 70?
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Can you get in and out of a car easily?
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Can you go down, up and down the stairs and can you live without pain or are you in pain all the time?
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So I like that.
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I like that switch because often when you focus on the muscle growth and.
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Increasing the, you know, your strength and your confidence, then the aesthetics will come as a byproduct'cause you will lose weight.
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Absolutely.
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And I think the idea that we may have had in the past, I don't know how much of this kind of message that you, if, if the messaging and the magazines and things are the same in New Zealand, but we got a lot, especially when I was younger of, well, don't lift heavy weights.
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You don't wanna look like a man, which.
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I love, I love busting bed.
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Yeah.
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It's so silly like unless you are on heavy doses of anabolic steroids, you will never be able to put on so much muscle that you will quote unquote look like a man.
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Like it.
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It is actually difficult to build muscle, which I think we can talk a little bit about today, but it's not like it just happens really quick.
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As soon as you start doing the bench press,
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Absolutely not.
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And I think for women, they actually don't bulk up.
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They tone up.
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So The muscles will appear firm and there will be a, a slight definition, you know, you're not gonna get jacked up.
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You know, you just, we can't, we're women, we're not men.
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You know, men have completely different physiology and they can grow, grow muscle at a phenomenal rate.
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But for women, it's more about strengthening the muscle.
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I mean, when you think about ballet dancer, ballet dancers, and gymnasts, They are phenomenally strong.
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I mean, you see what gymnasts can do and, and ballet dancers, but they're not bulky and you know, they can do crazy things.
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I mean, when you see ballerinas performing for an hour and a half, you know, you, you know, they are phenomenally strong, but they're not bulky.
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So there, there it goes.
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There goes the argument immediately.
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Yeah, for sure.
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so.
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Let's talk about, you mentioned there are kind of three main reasons why you put on weight in the forties and fifties, so I think we've kind of covered one, which is that we're under muscle and so we're shifting from muscle to fat, and that causes an increase on the scale.
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what are other reasons that you see there?
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So what I see a lot is, um, stress.
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I think women in midlife are dealing with kind of fundamental amount of stress.
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And I even see it with women in their fifties and sixties.
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We, we stressed about work and children and you know, climate change and what do we eat and how to stay healthy.
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And you know, women are dealing with phenomenal amount of stress and that doesn't really suit our bodies because.
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You know, when we are really stressed, we don't sleep very well.
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and then we are tired.
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We are reaching for the wrong kinds of food.
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We don't have energy to go and exercise.
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So, so I think often stress is the, median to then kind of start sliding down into a bit of an unhealthy state.
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So I often.
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Tell people, sort out your sleep, sort out your stress levels, and then your weight will settle because a lot of these hormones, like when you are really stressed and you are always in that flight and fight mode, you are not in the rest and digest.
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Parasympathetic system.
00:18:16.109 --> 00:18:22.109
So that means that your cortisol levels and you, you're basically running on jet fuel, you're running on adrenaline all day long.
00:18:22.115 --> 00:18:26.910
And, and you know, women are rushing and they're trying to squeeze so much into their days now.
00:18:27.240 --> 00:18:28.109
Like we have to do it all.
00:18:28.115 --> 00:18:33.359
We have to be the perfect wife, the, the perfect business owner or the, you know, the perfect mother.
00:18:33.365 --> 00:18:37.079
And you know, we need to exercise and hang out with family and do community work.
00:18:37.079 --> 00:18:43.440
And I think that our plates are so full that we are just stressed.
00:18:44.519 --> 00:18:55.970
Completely and, um, running on adrenalin and cortisol and that is really, um, negatively impacting our health and ability to, to be, just chilled and, you know, maintain healthy weight.
00:18:56.765 --> 00:19:01.819
And not only that, I coach a lot on the thought aspects of weight gain.
00:19:01.819 --> 00:19:10.190
And so what I see, in fact I just coached on last week was she started with, I just, I just have feeling so stressed this week.
00:19:10.190 --> 00:19:11.599
I'm busy, I'm overwhelmed.
00:19:12.170 --> 00:19:23.000
And then what she told me was, and then I overate and what happens is, We are overeating to compensate for that very, very negative emotion that's happening.
00:19:23.359 --> 00:19:32.329
Our brain is very uncomfortable with this negative vibration going through the body, and it's like looking back in the past and saying What has helped me feel better in the past?
00:19:32.690 --> 00:19:33.619
Extra cookies.
00:19:34.349 --> 00:19:35.460
So let's do that again.
00:19:35.460 --> 00:19:38.369
It offers up that idea and you're like, yes, that is the solution.
00:19:38.369 --> 00:19:44.430
And so we go to solutions like food to tamp down that stress and all that it does.
00:19:44.430 --> 00:19:59.549
If you think of this visual, instead of bringing that stress up to the surface and processing it and seeing what can we do about it instead, we're just spackling on some food on top, pressing it down farther, farther into the body, and so it is still there.
00:19:59.809 --> 00:20:02.660
We've only just put some food on top of it and now guess what?
00:20:02.869 --> 00:20:04.309
We're more stressed'cause we can't lose weight.
00:20:05.539 --> 00:20:06.605
Yeah, absolutely.
00:20:06.605 --> 00:20:12.424
It's that comfort eating and, and it's, it's about, as you said, just having some strategies at your fingertips.