5 Signs You're Losing Muscle in Menopause (and What to Do)
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- Опубликовано: 20 апр 2024
- 5 Signs you're losing muscle in menopause coming up. If you're losing muscle, you're making both midlife and later life less enjoyable and potentially putting yourself at risk. Because we focus so much on fat loss in midlife and menopause, women over 40 can take their eyes off the real (and easier solution) which is muscle.
5 key points in this video and one big hint about how to track your skeletal muscle mass so you age optimal are included here.
If you are still curious about strength training's growing importance with each passing year, watch this:
These signs you're losing muscle in menopause are the easiest way to spot the way simple lifestyle habits can positively impact the way you age!
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50?
You can still get in the best shape of your life, no matter your age! Debra Atkinson - a 40-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50. Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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If you're chasing fat loss, stop for a minute and listen! It is so much harder to lose fat if you aren't focused on gaining muscle! Metabolism depends on muscle! To Learn the MOST about midlife fitness to help offset negative effects of menopause and aging attend this: (FREE) www.flippingfifty.com/wwwexercise
Thank you for this content. You are talking about me! 57 years young...7 years Post-Menopausal ..moving more, sleeping more, eating better...highest weight of my life. 😒🤔😳
Let me know if I understand correctly!! I'm hoping you mean the scale number is higher and you are more fit!!! If not..... So sorry! It can be frustrating. Potentially it's time to unpack each of those and make sure that it's the right movement, the right "eating better" - even sequence of foods matter!
I was going through menopause, I felt so miserable. Eight months ago, I started exercising again. I was able to lose 10 lbs. But, I'm stuck, I'm trying to eat better, exercise (cardio and strength), take supplements, sleep better, and nothing works. I'm so depressed, I'm ashamed to see myself. I have energy, my digestive is good, and I sleep good.I want to get better .
Sleep is everything. I gave up my midday coffee and am working on cutting out one of the two in the morning. I am feeling so much better. You can function on poor sleep but get one night proper deep sleep and it’s like the sun coming out. Work on that first.
Exactly!!
Thank you so much for being so transparent and helpful! This is exactly what I needed today❣️ I am overwhelmed with going through my shop and liquidating my inventory that I love and also going through my mother’s beautiful things that she acquired when she had a shop. She is deceased and many things are very sentimental and beautiful and I don’t want to get rid of them. I absolutely love beautiful things and I love decorating and creating. I am very worn down today and hearing your words of wisdom is very inspirational to me❣️
Sending you good vibes! She’d want you happy!!
So true. I was always active, but menopause, covid and a high stress project leading job ended in chronically weak hips. When I try to reintroduce exercise, I get piriformis pain and even sciatica. It keeps setting me back.
But... it's a problem that can get solved!
Looking forward to implementing your suggestions.
I'm new to your channel. You look phenomenal!! Can't wait to learn all I can!
I feel very confident following your Flipping50 program. Cindy
Thank you.This video motivated me, I just went on your resource page and ordered a scale from there. Your the best!!!
Awesome! Thank you!
I also ordered your book and will order the creatine when I run out of mine.
I’m 52 and my battle is diabetes 2 stopping any weight loss, regardless of exercise or eating habits. Have been placed on Ozempic and now am on Victoza. Just over here gaining weight 😢
Thank you for all of your well-informed content, Debra! What a gift ❤️
Can you recommend a good power plate? Thanks
I like Power Plate Move. You can learn more here: www.flippingfifty.com/PowerPlate and use Flipping50 to take 20% off. There are others however. Do your research so you know the reason you want to use it and the level of Hz and amplitude of the whole body vibration option has that.
5 signs of losing muscle for me:
Belly fat, energy swings/fatigue and strength loss.
Yep! You can reverse it!!
Love you content & workouts! Recently retired & want to be more consistent with strength training. I’ve got belly fat that needs to go!
With work behind you, it might be easier! Stress reduction is miraculous!!
A good reminder to book end protein ! I’ve spent 3 yrs regaining muscle and strength via strength training. I’m finally strong enough to really enjoy exercising again - I’m as strong as I was in my early 40s. I’m a similar age to you - what’s the ideal rest period between strength training ? I suspect my enthusiasm is possibly impacting on my ability to build more muscle - aiming for 5 days a week. Is it too much ? Should I choose another exercise?
You need to have a minimum of 48 hours between stimulus for the same muscle groups. Recovery time is when strength happens, the exercise itself is a breakdown activity.
Exactly what type of scale do I need? In one video you mentioned to using one that measures body fat, but one that measures muscle. I wish you could list in the description, a couple below your videos when you’ve talked about them. Is that correct? Thanks for your help.
All smart scales tell you percent body fat (body composition). Some are high enough quality they will also tell you skeletal muscle mass. If you don't have the budget for that, you can calculate Fat Free Mass. Make more sense to you stated this way?
It’s on Amazon
I stopped going to the gym for a week 😢😢😮. The symptoms were back very uncomfortable 😣. Started feeling tired, irritable and my sleep was compromised.
feeling better?
I'd like to know if anyone has had issues with power plate. I used for 2 weeks 5 minute 3x a week. I ended up with tailbone area pain that has lasted several months. So power plate is gone to storage
I would reach out to the company and describe your protocol - what you did and how often. You also might want to get an assessment on your alignment from a medical practitioner to see if there is an issue there or any risk of fracture, that may have been there but undetected before use.
In 4:15 min mark, you said get a dexa scan at a gym at $50. Please clarify. Thanks for your advice
Hi not at a gym. At a gym you can get a body composition test done. Almost all will have a body fat analysis. A dexa you’ll need to search for elsewhere. ( it’s what’s used for bone scan)
@@Flipping50TV thank you again.
All of them😢😮
I wonder if I can still lose my belly now that I’ve turned 60?? I am in fairly good shape. I still do work out. I do a lot of your workouts, in fact. I just went to a wedding and people were saying they couldn’t believe I was 60 because I was dancing just as much as the young ones on the floor. But this belly has been with me all of my life even before I had a baby at 41 and a C-section and now it’s just worse and it’s the only place where I carry excess fat!
Yes!!! Just not doing the same things you’ve always done. ✅ blood sugar matters more. Fewer but high quality carbs at the right time!
@@Flipping50TV it’s nice to know I don’t have to just accept this at my age especially since I tell everyone I plan to live to be 100!! 😂😂 I love you AND your workouts, thank you so much for always taking the time to teach us!!!
I am 66 weight train and I have a body fat if 24% and muscle of 70% is that good?
If you feel good! You're body fat is within health range, yes. Your 70% is a little harder to say... is that your skeletal muscle? or your FFM (fat free mass)? What matters most to me is your absolute muscle and that you're not seeing it go down. Percentage is a slippery slope.. because it will change if anything else does.
Something I was wondering is do women require less calories as we hit midlife, even if we still have very active jobs and strength train. I’m still not sure what the sweet spot is as far as my own nutrition goes.
Great question. It’s tricky. Best place to start is tracking what you are getting in calories and macros. Use an app for 5 days and be diligent! What’s the average? Then find a simple online tracker to estimate your calorie need based on age, weight activity. Many women are far below. Check your goals/result.. mb this would be a good video!
@@Flipping50TV I would really appreciate a video. Thank you !
What about hair loss? What to do?
A couple quick things to check- B vitamin levels. They are also tied to thyroid hormones production so making sir that’s functioning well can be next. It’s fairly easy to do a micronutrient test. When you test thyroid you want more than a western medicine test will include.
@@Flipping50TV will do. Thank you
But I don’t want to know my body weight percentage! 😭😭
Oh, you do. the only way you can know if you're improving or worsening it is to measure and track the effect of your habits!
There are scientists on the Zoe podcast who have said that we do not need to increase our protein intake as RDA guidelines were set out to cater for 98% of the population of the US. Also that the timing of consumption of protein makes only a minuscule difference. Who am I to believe? It seems on the face of it that the high animal protein consumption recommendations may be influenced by the industrial agriculture machine and also the protein shake / diet people would also have a vested interest in pushing this increased protein message so I am suspicious. But also open to reasoned scientific data if available. Difficult because a reductionist model will only ever look at the variable in question and longitudinal data is not ethical in many cases. Will search for the Zoe podcast and link in next post. Thank you in advance for any light you can shed.
Menopause changes everything and you will have to change everything. Big agriculture is not meat. It is grains and processed food. I am 54 and post menopausal. I gave up grains and went very low carb. Even with hrt I gained weight. Have been active my entire life. Gave up cardio and I am lifting now, and taking at least 120g of protein daily. The only efficient way to get enough protein without too many calories is meat. Eat grass finished meat from a local farmer if you are suspicious of big agriculture. The blood sugar issues are real. Cardio queen time is catabolic to your muscles.
If you think you can chicken breast this, sorry , low fat high protein wont work, protein plus fat is critical.
My suggestion is you track you. Is what you’re doing working? For your decision making it’s the best way right? Gaining fat or losing muscle… it’s not working. Change one thing. There is zero evidence ( without the presence of existing renal issues) there is harm. There is significant evidence showing muscle loss is devastating and fat loss is a benefit of simply increasing protein with no change in calories. But? Test. Monitor your results and you will know.
congrats! You flipping nailed it!! Congrats!
@@Flipping50TV I see. Thank you for responding.
Without a significant amount of equipment, time, expert scientific direction and money (for muscle biopsies etc) it would be difficult to pin down what you mean by ‘working’. Keeping all things light and subjective can be motivational for some people. But human homeostasis is a complex process and menopause will affect this process. Encouraging people to eat ‘more’ protein (which assumes they know how much they are already consuming and that the amino acid profile they are consuming is adequate) is potentially pointless as the body will excrete what it does not need as the body cannot store protein. According to the expert in the Zoe video. So it would appear that your suggestion is to respond to what your body is saying and go with that? I trust my decision making to a certain degree but also acknowledge that science is also making important discoveries that can aid my decisions. It is the pseudoscience that I am wary of. And people that are out to make a buck out of the pseudoscience. Your videos do not directly do that. Healthy scepticism is what science is based on. For the time being at least I intend to modify my exercise routines to accommodate more ‘heavy’ lifting and include more than 90% HR Max rowing at least twice a week. Then evaluate.