What I’ve definitely learned as a woman at 49- hormonal balance is EVERYTHING!! Eat/supplement for hormone health and understand your periods etc. Makes all the difference.
Having a hard time accepting this message. Extended fasting saved my life but have not done extended fasting since losing 140# and having kept it off with IF and mostly carnivore. I'm weight training and have seen great body comp, but adding carbs/veggies scares me. I never want to go backwards. I'll plant this seed and come back to water it if what I'm doing stops working, but thanks for great conversation and information.
@@strawberryquark that just means you eat too much at eat meal. No judgement, I do the same. However fasting won't help me look toned and lose fat so it's time to eat portioned meals.
I admit that I am extremely concerned with the number on the scale. I’m 71 years old and have never been obese. I have always wanted to weigh between 110-115. I have for much of my life and am there now after losing about 20 pounds three years ago with intermittent fasting. Most successful weight loss method ever for me. I have more muscle than I’ve ever had because I strength train regularly.
It DOES feel good to be strong! I love weight training too. I feel stronger at 46 than I did in my 30's. I am training for menopause and my elder years too. Thank you for putting out this very important message.
I was in New Orleans with my 78 year old father. Anyone who's been to the French Quarter knows that the sidewalks look like land mines have gone off. He twisted his ankle and fell after stepping into one of those holes. He hit his shin on the curb. Me and the few people around all gasped as we figured he wouldn't get back up. He popped up, brushed off the dirt and said, "I'm fine" and we kept walking. He does strength training 4 days a week. It makes all the difference. Plus lots of protein! There's never enough protein.
I first heard Dr. Elly Michelle when you had her on your show a while back. I was so bowled over by her and the information she shared that I watched it twice in a row. I follow her on Instagram, and she is the most inspirational woman!! She is changing my life, just by showing me an example of what powerful women can look/be like. Great talk!!!
I love cardio. It lifts my mood and makes me feel like I achieved something. It's an antidepressant for me. I have started doing more resistance training and eating lots more meat so hopefully this will provide a good advantage
Trained for 13 years inside and outside the gym. I was paleo, keto and carnivore. I kept my muscles in good shape and I don't regret it. I see many people my age 36 who have no energy, no desire for life, they don't train and eat tons of carbs :(
coaching is so important, because your time is important. Dont want to wake up one day and find out you been doing stuff wrong for the past 6 months. I got some powerlifting coaching and there was already huge improvements in form in just a couple weeks of coaching.
This explains the struggle I currently find myself in. I got down to my goal weight last year following a high protein, mod fat keto diet (1300-1400/day) and walking. I got my macros from Maria Emmerich’s website. I decided to start resistance training and gradually added back about 8 lbs over 8 mos. I have autoimmune issues and was having some flare ups so my functional medicine practitioner prescribed a gut protocol (berberine, saccharomyces boulardii, oregano oil). It wrecked me. I had horrible die-off symptoms and hormone issues (ie changes to my cycle, cystic acne, mood changes/irritability). I also gained another 8 lbs in 3-4 weeks despite no other changes. I feel defeated. I’m trying to gain as much knowledge as I can but it’s overwhelming and often contradictory. I walk daily and resistance train every other day (on average). I’m attempting to reverse diet as I feel like I have damaged my metabolism but it’s scary and discouraging because although I’m seeing gains in the gym, the scale and my measurements are all going in the wrong direction.
Lower the fat to lower-moderate level. Add one handful or a little more of healthy carb tp diet (no gluten, not sugar, not any processed bread). Drink more water with salt. Shower daily. Relax and enjoy caring for yourself. Don't stress. In a short while, you will heal to good level.
Eat more protein, largely from ruminant animal meat, eggs (if you tolerate them well) etc. Meat is the least inflammatory complete protein to eat, so it should cause no issues with your autoimmune situation. Watch out for immune issue triggers in keto (some of the veggies, nuts, seeds, oils and fats can be inflammatory in some folks), head more toward a carnivore style diet to settle inflammation down. Lastly, since you have added resistance training, increase your calories 500 or more per day. If its largely, almost exclusively animal meat/eggs calories, this should help you build muscle without causing fat gain. This will also assist with increasing your metabolism if you were out training your food intake.
I want to add that, 1700 cal diet with resistance training, walking, sleep is the way, for a an average female body size. If you are taller, then you need a little more than that. Also cut out greasy keto food and instead eat low-moderate healthy fats from meat, fish. Dairy, eggs, bread are inflammatory so you might have to remove them. Egg whites and yogurt, kefir forms of dairy though are 100% okay.
Being that low in calories will absolutely wreck your metabolism- I’ve done it myself…focus on health and nutrition and not so much on just calories! Take care of your body- not sure of your age but I’m 49 and at 43 the whole counting calories just did not work for me- I had gut issues too and leaky gut etc and also hormonal issues - adrenal fatigue and cortisol. I aim for 1700 calories - higher protein as I do lift too! Also feed your body probiotics- and hormone support supplements - they have helped me immensely! Good luck
I have never related so much to another woman in talking about physiology and her body, EVER! It makes me feel understood and that I’m not crazy about listening to what my own body wants and needs rather than trying the newest fad diet or exercise. Thanks Elly, for staying true, honest and for sharing your journey of what works for you personally. It helps give me freedom to honor my own body. 🙏❤️
If you are overweight, or dealing with any version or precursor of metabolic syndrome, low/zero carb and fasting are excellent and likely necessary. However, if you are athletic or even heading toward fitness/bodybuilder, the rules change, as was stated in the carbs are anti-stress section. I just wanted to re-emphasize that the distinction is, athletes with lean muscle mass in abundance can tolerate and even benefit from carbs. Overweight, underweight and skinny fat individuals should avoid them, because lean muscle mass (which drives glycogen storage and insulin sensitivity) is lacking or in poor proportion of BMI in those cases making carbs unnecessary and toxic for them.
Thank you so much for commenting on Hypothalamic Amenorrhea. I’ve lost my period for many years and trying to get it back. I’m a trail runner, and was a triathlete prior to finding my soul in my soles on the trails in the woods. This journey of unreal the allostatic stress, through somatic experiencing, tuning into and reconnecting with the body, sensation, trusting intuition from boundaries, to how to nourish the body (actually understanding ourselves, what our body needs, hunger, satiety, nourishment in all aspects of the word). S a f e t y: to remember safety in the body so the body thrives. And to be the agent and principal advocate in making choices for this state of being. Elly, thank you, and Mike for your facilitative brilliance!
My two cents from lots of years of using a coach but still not seeing results because I ate less than my coach said out of fear of gaining fat. When I weigh really light (typical diet down and do mass amounts of cardio) I have skeleton arms, a boney back, yet a nice chubby stomach. Actually weighting less was awful for me thanks to my dimensions. I was never happy with my appearance, and didn't have any energy to ever increase my weights. Now I'm doing exactly what my coach wants. Cutting down cardio and eating way more than I'm comfortable with....have I gained weight? Yep. I don't think it's genuine to tell women they will stay the same weight as they train. If they eat to fuel their training, weight gain is gonna happen. But it's not bad weight gain. I actually have muscle bumps in my arms now and finally have a portioned back. Did my stomach stick around? Of course. But I have a better chance at shaving it down with the muscle I built. My take is women usually do baby weights and high reps expecting to get toned and keep their flat stomach by undereating or doing too much cardio. It's called spinning your wheels and ab anxiety.
Thank you for great information...I too had eating disorder when young...and am now that 65 year old ...this podcast reminded me how weight training and being wise not perfect with diet is my sweet spot!
I was diagnosed with early onset menopause and infertility at age 34 after experiencing ammenoria after 7 years. At the age of 38 I transitioned to a whole food plant exclusive diet and shockingly got a period back after 13 years. This doctor has great information about triggers for hormonal disregulation, however there is a massive difference between being in a chronic deficit with any eating style and being hyper nourished. You can be hyper nourished with plants. I can outlift and out run the majority of my meat eating female athletic friends.
@@Highintensityhealth Im sure you will do a good job, you’re pretty thorough with discerning information like this. Some observations I’ve made, Dr Fung has claimed he never had to refer a patient for skin removal surgery, yet several people online have claimed doing keto they have had severe loose skin. Some vegans who have lost a lot of weight did not have problems with loose skin, Im guessing it’s the protein intake but really don’t know.
I really like the conversation with Dr. Elly. She is very informative. I like her perspective regarding weight training and also hiring people that excel in an area that you may need help in.
Get your required protein from meat about a gram per pound of ideal body weight and add veggies. Eat Whole Foods and exercise everyday. Resistance training and just walk. That is what I have been doing for about three months now and I feel great.
My ex used to starve herself and congratulate herself on how much weight she lost ... I used to try explain to her all the muscle goes first.then fat and because you lost the muscle the fat will be even harder to get rid off ... She didn't listen..
Love and value this info so much! I've been so stuck where I am thinking I need a pt who really knows their stuff to help me get out of it. Also, I've been searching my area to find a practioner like her but everyone wants to stick you on meds.
Low intensity cardio apparently strengthens the parasympathetic nervous system, whereas high intensity cardio and weightlifting stimulate the sympathetic system. With all the stress most of us are under in daily life, wouldn't it make sense to add in a decent amount of low intensity cardio, say at a HR < 180 - age, for a few hours per week?
The key is to Own your Nervous system. Learning how to bounce in and out of sympathetic to parasympathetic by controlling your autonomic nervous system, whether you train hard or not
Yesss. Walking works well for me for this. It’s a meditative activity. Meanwhile I’m also available to lift with appropriate resistance to the areas I want engage. I just wonder which body types need what types of activity for nervous system regulation.. im a mezzo.
I have a neurological condition that responds poorly to high intensity workouts. Even though my overall health improves with it, I'm averse to it because I don't want to trigger that neurological problem. But maybe it's just all in my head 🤣😎.
Yeah 2020 business ramped up and I lost like 16lbs in 4months and in the last 6or so months I've put back on 7lbs while reducing about 2.5inches around the waist lol muscle memory isn't just performance, also the mononuclei ? Continue protein synthesis far longer than people think.
I would love to know more about building muscle after menopause. Does HRT work like contraception and stop muscle growth? I am using Creatine but wonder if this is going nowhere? How much muscle could you expect to gain in a month? Really interested in building muscle here as I have osteopenia and don’t want osteoporosis or sarcopenia!
So, is it possible to build muscle post menopause? I survived cancer 4 yrs ago and through that, I lost a lot of strength. I am 58 and have been strength training since December with the help of an amazing trainer. She targeted my core first then helped me with breathing, balance, mobility, and my support muscles especially around my hip flexors. I am the same weight but feel stronger and am smaller. My joint pain and stiffness is gone and feel better than I have in a long time.
That’s awesome, so happy for you! You’re a survivor -keep it up. Yes, it’s possible but it is more challenging. I’ve lifted for many years but began noticing loss of strength after 50 and an increase of fat distribution. My body fat is low so it’s easy to notice redistribution. I’ve fought back but can see how it would get out of hand if I wasn’t in tune with it from all angles (food, training, rest, etc). Everything has become even more focused. Curious, do you know if your trainer sees online clients?
@@amperage8032 Thankfully, I didn’t have chemo or radiation but it still stressed my body out and I dropped a lot of lean body mass. As far as my trainer - I don’t think so. She prefers to meet in person because she does a lot of ‘hands-on’ energy distribution therapy as well. We are also in Malaysia (time difference) and she is Japanese (English challenged) - which may not be so convenient.
So it IS true that menopausal women need to replace hormones. Started BHRT in Jan and feel soo much better but getting balanced” has been such a challenge…to be in that sweet spot to avoid the side effects is an ever changing target. Will be interesting to watch her age and see how or if opinions will change. Carbs and eating in a surplus with unbalanced hormones is disastrous 😩 (at least has been in my circle).
Funny that your mentioned Paleo. I got swayed from Paleo to go keto, higher fat, and even carnivore. I end up not feeling my best. After reading Dr Naiman’s book, I was remind of Paleo. So I went back to that, other than some milk in my coffee. I feel so much better now.
I’m in agreement to all that’s said in this video. Thank you for sharing the secrets to strength n longevity. Don’t be afraid to eat well and don’t feel afraid to exercise. Using weights is the key to become strong 💪🏽
Great interview and I appreciate your perspective Dr. Elly. I'm 41 and have recently become bored with my at home routine. I have hired a trainer in the past and like you say was so helpful...might go back to that! Agreed I get frustrated with girlfriends of mine who are on BC and just are blind to the side effects, in addition to what they eat/don't eat. It's so hard to navigate in these friendships. It's like covid too, it's hard to explain to people what they don't want to hear.
Thank you both for such great info.! I have been searching for info. regarding refueling my body as a woman, and this discussion helped me immensely. Thank you!
She said that because of being on the pill, many women end up developing estrogen-dominant type of issues such as fibroids and endometriosis. I was actually put on birth control pills (I tried 3 different ones) to “treat” the endometriosis symptoms I was experiencing, go figure 🤡 I saw 8 different gynos for this condition, before finding the right type of help - all the others just wanted me to continue suppressing my cycle, and all of those pills just ended up worsening my health issues. I was treated as a non-compliant, difficult patient, because I didn’t want to continue taking birth control pills, get the Depo Provera shot, get Lupron shots, or take Orilissa. I was even offered a hysterectomy. Thank God that by doing my own research (actually reading researcg papers), asking questions, and studying my own body, I literally saved my life.
I used to know someone who was on nonstop birth control for years, starting almost from the onset of her puberty. And she is a shut in introvert who has never dated anybody, let alone engaged in any activities that could ever result in pregnancy. She's in her 30s now, and she's absolutely terrified to be off birth control. This was because, when her puberty hit, she would bleed continuously for weeks and weeks without it ever stopping. She would eventually become anemic, and she just generally felt horrible. But her mother was very dismissive about it and basically made no attempt to help her until one day she passed out. The doctors never figured out what was wrong, and so, the only thing they could think to do was put her on birth control. She has been terrified of getting off birth control ever since, and she'll become very angry even at the gentlest suggestion that it may be worth looking into the research on the health effects of birth control. I imagine a lot of people use birth control as a security blanket, especially when doctors have failed to help them so often in the past.
Still not convinced about necessity of carbs... not scared of them, but trying to understand at deeper level... blood glucose should be stable and glycogen should also be stable without carbs and the "burning " of carbs is also causing oxidative stress... utilizing fat becomes normal once adapted.... not a fad... biggest looser show restricted protein and fat, keto doesn't restrict, and it's more restrictive to become dependent on carb utilization for energy metabolism... so, I guess it's a point of view, if you understand metabolism
Thanks Mike for bringing back Dr. Michelle. Even though you are focusing mostly on women's issues with her, it is important for men who have significant others in their lives to understand this material as well. I found your discussion on birth control particularly enlightening and alarming. Hormonal birth control is so widely utilized, and now, as a result of the recent Supreme Court decision, it is going to be even more widely embraced, advocated for and defended, that it is going to be hard to cut through all the political noise to warn people about the dangers of these pills. Anytime you mess with hormones, it is nearly always accompanied by downstream effects that are less than desirable. There is no reason to think that hormonal birth control would be any different. While it is pure conjecture on my part, it would not surprise me if the near ubiquitous use of hormonal birth control isn't in someway linked to higher rates of ovarian and breast cancer, increased infertility, and myriad of other maladies that are rising in women.
15:56 i am quite shocked that she doesn’t see iron deficiency. I have been iron deficient most of my life and docs just blame the period. I took it upon myself to take liver supplements and hopefully muster up the courage to eat liver.
Reading all the comments reinforces for me that we are all our own experiment when it comes to nutrition and food for fuel. There is a lot of research showing value of resistance training, exercise, and higher protein intake, especially animal protein which has the amino acid leucine, to build muscle. Muscle has the advantage of helping us burn fat and is associated with lower incidents of Altzheimer's and preventing sarcopenia, a muscle weakness/wasting disease seen especially in the elderly. Dr Stuart Phillips has done a boat load of research in this area. I haven't come over to his recommendations completely. But I am increasing my protein intake and I am still fasting (extended mostly) to lose weight. I eliminated all fruit and veg for several months to rest my gut. I have managed to reintroduce many veggies, because I like them, and I only eat those that agree with me and do not cause inflammation. On a rare occasion I may have some strawberries or raspberries with coconut cream. No dairy, other than goat butter or goat ghee. No sweeteners or packaged foods. I am 73 and have so far reversed my fatty liver, hypertension, and can now do some specific exercise regularly. My muscle pain is essentially gone, I feel very happy about the direction I am headed. I am energized, feel lighter,my digestion is 99% improved and I sleep well. Lost 55 lbs so far..though went up about 30lbs during covid shutdown and have since dropped that. My eating is no longer disordered or unhealthy and that took time and practice to change my snacking habits and unhelpful permissiveness while on vacation. I now know which foods are 'my foods'. Other people should eat how it serves them. And I do subscribe to the notion that we should be open to emerging data on health, nutrition, and exercise... and perhaps try things to see if they work for you. I am a member of and connect regularly with a support group of fellow fasters who follow Dr.Jason Fung and the Fasting Method. I attribute these shifts to changing my life for the good. As long as I am alive, I'd like to be as healthy as possible.
How does this apply to a woman in perimenipause? I eat Paleo and intermittent fast. This feels good. I got away from wieghts after many years and prior competition in MS. fitness and started doing JuiJitsu. I have since been injured (rotator). I feel lost now and at 51 have extreme hormone disruptions. I am pretty moderate with Paleo I do not restrict all carbs.
Post menopausal and lifting, gaining muscle for sure, but unable to use the excess fat. So, eating plenty of meat, but I keep gaining fat along with muscle! How do I gain muscle and lose fat? Help!
Hi Lisa, I can resonate with you and experience of hitting menopause, my wife and I are in their late fortys, we do a lot of weight training, running bit of intermitten fasting that helps to enhance fat burning and muscle mass with weight training and enough protein less carbohydrates ( grains etc) better carbohydrate like vegetables. Caloric restrictions also have great effects with if combined with weight training,is very important to balance with zinc,magnesium and omega 3 fatty acids(food or supplements )
@@timmorakinyo9529 I'm realizing I need to up my movement... have been too sedentary during the day, even though I do CrossFit 3x/week. Have done mostly all you mentioned... but my days are too much filled with thinking-work... maybe I need to take my reading outside... on a long long walk! Thanks for your helpful reply! I'm hitting 60 this year, and hoping to make the next 20-30 years productive and very active and defy the aging stereotype!
Mike, you know most of us cannot and will not eat like she does. Young 20 year olds can eat in a way 40 year olds can’t no matter how hard we work out.
Wow! This was fantastic information- confirms my belief about the importance of hormones and the balance we need to keep for overall health. It’s a balance I keep reaching for- haven’t figured it out completely but this information certainly helps! Thank you!!
Yes of course you can. Resistance training to maintain or increase. However what you need to do will be specific to you and your body, overall goals. If you're not sure what to do, look into a trainer who trains clients 40ish and up.
I lost weight by eating a protein to energy ratio diet of lean meats and fruits plus cardio. You will lose weight if you lower the fats and carbs. Both carbs and fats will get stored as fat.
Just wanted to let you know that Tom Cruise video you did was also my ah ha moment as well. You did it very classy and made a point that was very important. Thank you ❤️
Another amazing video! Such good info! Thank you! I just wonder if my routine may still be good enough to age with health. Especially as a women already with osteopenia at age 30. I do exercise every day but only pilates, yoga and always a morning walk. I really don’t enjoy weightlifting 🥺🥺
Bread shouldn’t be generalized as sprouted grains/breads/tortillas and bagels affect the gut allot differently and have fiber. There are many options now.
Hmm, has someone been looking into the work of Dr. Ray Peat?😉 I agree that lower stress, moderate easy-to-digest carbs are especially good for women. 2 years of keto and fasting led to HA for me a few years ago, not conducive to my active lifestyle full of backpacking, hiking, or sleep. I'm still very thin at 5'10", 130lbs. Bringing back carbs (mostly fruit) and only having a 12 hour "fast" each day, has not caused fat gain. Instead, I'm less puffy and inflamed, happier, and I sleep better.
I think that all things should be in balance. I think that if you got a lot of weight to lose Keto and IF Is a good way to go. I think that as you get closer to your goals you can increase your carbs. I still think that it is beneficial to do IF a few days a week to speed up Autophagy. And other things
What about for women in menopause? The estrogen is pretty depleted. Will they have to approach training differently? I’m a 66 year old female. Been working out for about 40 years(still do) I lift weights three times a week and to cardio two times a a week. I noticed that I can’t train the way I used to( back issues,knee issues from lifting heavy weights. I used to be a novice competitive body builder. I lost muscle mass along with some strength and is hard to get it back. Plus the loss of stroganoff is not on my side.
Def fundamental principles discussed here in still apply. Would consider working with a doctor proficient in administrating biodnical hormones to help to smooth the transition.
24h fast every sunday with light exercise. Vegetarian keto diet. Take resveratrol and niacin (sirtuins, NAD+ and thus telomere extension, etc.) a couple times a week and time my meals with "time-of-day" metabolism and also do 16/8, so that sirtuins are activated as much and often as possible, sometimes along with autophagy, and mTOR stays activated as little as possible, but metabolically at the right times for optimal muscle growth, along with IGF. Also I do take more carbs than usual while lifting or doing hiit for better performance without dropping from ketogenesis, because the glucose gets stored in the muscles instead of the liver. All about the timing and cycling of your nutrient intake and exercise. Couldn't even imagine a scientifically proven, more healthy diet than this for optimal muscle growth AND longevity tbh. Some people might prefer that over the other, but I don't think a healthy metabolism differs that much from person to person. Of course you will prefer to eat smaller meals more often if you have high insulin resistance (suffering from hypoglycemia throughout the day due to your pancreas releasing more insulin than needed), which is not healthy and will often lead to type II diabetes and chronic inflammation among other neat stuff. You just need to do your research and know what you are doing. Of course women and men are metabolically different AND it just isn't possible to expect everyone to have the time or the will for this.
@@Highintensityhealth like you eventually said in the video, Paleo diet seems to be coming back in popularity like the 2010s. I feel the same way about carb cycling.
@@Highintensityhealth that's right! I think that was the second video I ever shared of yours with my mother and now I share them a lot and yes she did get me that lux meter for my birthday with your affiliate code hahaha #research
Diet is the key to burning fat and a diet for fat loss is far different than a diet for making muscle. Everyone keeps going on about weight when they should be going on about body fat %. The thing to do for fat loss os not the same as what you for building muscle. Additionally i think gymnasts, climbers have lean but light bodies and you dont have to get massive to achieve good health. I think actually massive and body building is just the opposite of healthy it is placing extreme stress on the body from a metabolic/chemical perspective as well as stress on joints and it reduces longevity. People should be working twords optimum body fat composition not huge muscle gains. How many body builders and power lifters do you see doing body weight functional exercise? To loose body fat you need to eat lots of protein and little to zero carbs in a slight to moderate deficit and your exercise is more circuit endurance resistance oriented, cardio is about the worst thing you can do to loose weight. Long term cardio lowers our resting metabolism. To gain muscle you eat a balance of meat and carbs to meat your caloric demand and your exercise is more based on traditional weight training sets and reps and/or body weight exercise like pull ups, dips, push ups including adding weight to body weight exercise and additional weight training to target specific muscles as needed.
@@steelthedeal2777 3 sets of 10 reps is typical. Look up calisthenics body weight training. The ring puts a whole new level of insanity on doing dips and pullups.
👏👏👏 Read that so fast while nodding and saying YES! Agree!! I’m trying to add muscle with my body fat where it needs to be; it’s a slow process. Maintenance or slight surplus with training trying to elicit growth. Always staying positive as body recomp is tough. Functional fitness is a good place to be.
What are the best ways to prevent pregnancy without bc? Are there actually natural condoms on the market, I've heard they're all made in the same factory
If you cannot tolerate hormonal birth control, talk to your doctor about the copper coil. It's a very reliable form of long term birth control. There are condoms made from lambskin that are good, if you're allergic to latex. But as far as I know the best birth control is self control 🤷♀️. And it's good to know more about your cycle.
Fear and uncertainty create major wealth. It's those who take the risk and have strong gut to endure the bloody days. When i notice extreme dips i tend to actually move more money to crypto
Comment I really like your channel and this episode. One thing I am struggling with is that there are so many seemingly equally qualified and knowledgeable people on RUclips giving different advice for a given objective. For example building muscle and reducing body fat percent. We have a general rule of thumb for protein at 1 gram per pound of body weight. How about the same rule of thumb for carbohydrates? Menno Henselmans says you need far less carbohydrates to replenish glycogen than most think. Menno say 12 grams is enough after training. Meanwhile, Dr. Brad Schoenfeld says 2 to 3 grams per pound of body weight for body builders. One problem is all the research is done on young experienced body builders and not on older beginner to intermediate body builders. I’ll be 64 this October and my problem is I’ve been training like I’m still 30. I plateaued on strength. I was seriously overtraining and I believe my total carbs and calories were too low. I’ve cut back on training and increased carbs and making progress again. But I still don’t have a scientific number for how many carbs I should eat.
@@Highintensityhealth Oh my gosh. I used to work with Drew in a multidisciplinary office back in 2014/2015. Super great guy he was close to finishing his schooling back then. Drew so impressed with my naturopath and trained under her I believe; he says she is the best out there! Thanks so much 🙏🏻 🙏🏻
She said we need to be in surplus... but what if I stock my fat on my upper body mainly? Having a big belly is not an option for me lol. I need to be eat less to lose this belly and keep building muscles on my lower body. But being in calories surplus make me look like a bulked woman not lean
I think when trainers say "surplus", they don't mean beer belly. It's more like that relatively thin layer of fat a fighter might want so if you were grabbed or slammed on the ground, your fat would absorb some of the shock rather than injuring your muscles. And it's enough fat so if you got an illness, like pneumonia for example, you could lose it and it won't severely atrophy your core muscles. But I sympathize, I also carry my weight in the middle. It's not hot 🤦♀️.
i have been brought up thinking eating a lot is bad for you. especially meat and protein. plant-based vegetarian was a thing when i was very young. i have always had a very hard time putting on muscles, i have a low bmi, less than normal, but i am not muscular even if i do weight lifting 3-4 times a week. i go heavy for my frame, but still no impressive results. some people are just built in a certain way. even now that it's been years since i had added fish to my diet, there has been no significant muscle gain. granted, i look like i am in great shape for my age, but i would really like to have even less fat and more muscles. seems almost impossible at this point. you cant and probably shouldnt go against your nature.
@@Highintensityhealth Hi Mike. Love your content by the way. Exactly why I don’t know. I know they impact brain chemistry. My side effect is that my mind races at bed time. That’s even after 3 mg melatonin and 400mg of magnesium that I take about an hr before bedtime. I love what the stuff does for my strength and hyper trophy, but I can’t deal with the not sleeping. It’s extremely frustrating. If you look into it you will see that creatine at least is being studied, or was at one time, for use to help people who suffer from mental issues like depression because of its impact on brain chemical reactions. Most people feel nothing in regards to that, but a certain portion of he population, me, do. 🤷🏻♂️ I wish there was an alternative or solution but ... I’ve tried taking small amounts, like a gram of creatine a day or only 100 mg of taurine, it still starts to make sleep very difficult. Sucks big time. Only things that really help my lifting and I can’t partake. 🤬😢
Is this news? Muscle takes up less space than fat. That said, the number of the scale does matter. You'll know when you've lost 30 excess pounds that you gained over years of eating excess calories, and you fit in smaller clothes. Indeed, being lean needn't mean being feable.
Mike you recently interviewed Robert Sikes natural keto - body builder.... so which is it? For me this content is potentially confusing (for ppl that don't understand metabolism) and definitely contradicts the many metabolic benefits of low carb. Just sayin....
It’s a bit weird that one of your guests ( for example Dr. Chaffee ) , claims no carbs needed, just meat. Carbs, fruits, may be even toxic and as bad as alcohol. This lady, a lot of carbs, no problem. It’s a bit confusing in the end… a lot of information, everybody telling different success stories.
I believe a lot women fear gaining even if it’s good weight is because of men and the whole notion of if you aren’t a size 2,4,6 or if you don’t weight 120, 130 pounds then you’re fat. It’s starting to change, but with women who are older then me it’s like their stuck in the 80’s / 90’s when being skinny / thin was what women strives for and it’s what men found most attractive apparently. I’m 5’10” there is no way in hell I will ever be 120 or even 130 pounds without losing my ass 🙃
I hate to be like this, but a lot of men still like skinny/thin, even if social media or media in general wants you to think otherwise. It's sort of similar (I guess) to women preferring taller men, even if social media says that all women like 5'5'' guys or whatever.
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What I’ve definitely learned as a woman at 49- hormonal balance is EVERYTHING!! Eat/supplement for hormone health and understand your periods etc. Makes all the difference.
49, too. Do you take a B-Complex 50 mg? It helps me immensely! That, and weight training.
😁
@@elvira3268 I am also 49 and adding this to my regime..thank you🥰
Having a hard time accepting this message. Extended fasting saved my life but have not done extended fasting since losing 140# and having kept it off with IF and mostly carnivore. I'm weight training and have seen great body comp, but adding carbs/veggies scares me. I never want to go backwards. I'll plant this seed and come back to water it if what I'm doing stops working, but thanks for great conversation and information.
If your current plan is working for you then by all means continue with it!!
I have to fast too to maintain my weight 🤷♀️
@@strawberryquark that just means you eat too much at eat meal. No judgement, I do the same. However fasting won't help me look toned and lose fat so it's time to eat portioned meals.
@@showerpwner Yes, I eat definitively too much at that one meal a day. But I eat less than I would eat if I ate more meals during the day.
@@showerpwner Why is it necessary to eat portioned meals to look toned. You have to workout to build muscles
I admit that I am extremely concerned with the number on the scale. I’m 71 years old and have never been obese. I have always wanted to weigh between 110-115. I have for much of my life and am there now after losing about 20 pounds three years ago with intermittent fasting. Most successful weight loss method ever for me. I have more muscle than I’ve ever had because I strength train regularly.
Weight on scale doesn't mean anything. I can't remember the last time I Weight myself and I truly don't care lol. The mirror tells more than a scale
It DOES feel good to be strong! I love weight training too. I feel stronger at 46 than I did in my 30's. I am training for menopause and my elder years too. Thank you for putting out this very important message.
I was in New Orleans with my 78 year old father. Anyone who's been to the French Quarter knows that the sidewalks look like land mines have gone off. He twisted his ankle and fell after stepping into one of those holes. He hit his shin on the curb. Me and the few people around all gasped as we figured he wouldn't get back up. He popped up, brushed off the dirt and said, "I'm fine" and we kept walking. He does strength training 4 days a week. It makes all the difference. Plus lots of protein! There's never enough protein.
I first heard Dr. Elly Michelle when you had her on your show a while back. I was so bowled over by her and the information she shared that I watched it twice in a row. I follow her on Instagram, and she is the most inspirational woman!! She is changing my life, just by showing me an example of what powerful women can look/be like. Great talk!!!
That’s wonderful to hear, thanks KB! 💪🏽
I love cardio. It lifts my mood and makes me feel like I achieved something. It's an antidepressant for me. I have started doing more resistance training and eating lots more meat so hopefully this will provide a good advantage
limit cardio to HIIT, 4-8 minutes...
Trained for 13 years inside and outside the gym. I was paleo, keto and carnivore. I kept my muscles in good shape and I don't regret it.
I see many people my age 36 who have no energy, no desire for life, they don't train and eat tons of carbs :(
Keep up the good work, John!
@@Highintensityhealth Thank you Mike! 🙂 And you keep up with these great informative videos, I really enjoy them. 👍
coaching is so important, because your time is important. Dont want to wake up one day and find out you been doing stuff wrong for the past 6 months. I got some powerlifting coaching and there was already huge improvements in form in just a couple weeks of coaching.
This explains the struggle I currently find myself in. I got down to my goal weight last year following a high protein, mod fat keto diet (1300-1400/day) and walking. I got my macros from Maria Emmerich’s website. I decided to start resistance training and gradually added back about 8 lbs over 8 mos. I have autoimmune issues and was having some flare ups so my functional medicine practitioner prescribed a gut protocol (berberine, saccharomyces boulardii, oregano oil). It wrecked me. I had horrible die-off symptoms and hormone issues (ie changes to my cycle, cystic acne, mood changes/irritability). I also gained another 8 lbs in 3-4 weeks despite no other changes. I feel defeated. I’m trying to gain as much knowledge as I can but it’s overwhelming and often contradictory. I walk daily and resistance train every other day (on average). I’m attempting to reverse diet as I feel like I have damaged my metabolism but it’s scary and discouraging because although I’m seeing gains in the gym, the scale and my measurements are all going in the wrong direction.
Lower the fat to lower-moderate level. Add one handful or a little more of healthy carb tp diet (no gluten, not sugar, not any processed bread). Drink more water with salt. Shower daily. Relax and enjoy caring for yourself. Don't stress. In a short while, you will heal to good level.
Eat more protein, largely from ruminant animal meat, eggs (if you tolerate them well) etc. Meat is the least inflammatory complete protein to eat, so it should cause no issues with your autoimmune situation. Watch out for immune issue triggers in keto (some of the veggies, nuts, seeds, oils and fats can be inflammatory in some folks), head more toward a carnivore style diet to settle inflammation down. Lastly, since you have added resistance training, increase your calories 500 or more per day. If its largely, almost exclusively animal meat/eggs calories, this should help you build muscle without causing fat gain. This will also assist with increasing your metabolism if you were out training your food intake.
1300-1400 is very low…
I want to add that, 1700 cal diet with resistance training, walking, sleep is the way, for a an average female body size. If you are taller, then you need a little more than that. Also cut out greasy keto food and instead eat low-moderate healthy fats from meat, fish. Dairy, eggs, bread are inflammatory so you might have to remove them. Egg whites and yogurt, kefir forms of dairy though are 100% okay.
Being that low in calories will absolutely wreck your metabolism- I’ve done it myself…focus on health and nutrition and not so much on just calories! Take care of your body- not sure of your age but I’m 49 and at 43 the whole counting calories just did not work for me- I had gut issues too and leaky gut etc and also hormonal issues - adrenal fatigue and cortisol. I aim for 1700 calories - higher protein as I do lift too! Also feed your body probiotics- and hormone support supplements - they have helped me immensely! Good luck
Elly is just amazing. Her perspective is so unique and the way she shares her knowledge
Very inspirational for sure
I like how geared this video is towards women. Appreciated.
Glad to hear that the negative effects of hormonal contraceptives are getting some discussion
I have never related so much to another woman in talking about physiology and her body, EVER! It makes me feel understood and that I’m not crazy about listening to what my own body wants and needs rather than trying the newest fad diet or exercise. Thanks Elly, for staying true, honest and for sharing your journey of what works for you personally. It helps give me freedom to honor my own body. 🙏❤️
If you are overweight, or dealing with any version or precursor of metabolic syndrome, low/zero carb and fasting are excellent and likely necessary. However, if you are athletic or even heading toward fitness/bodybuilder, the rules change, as was stated in the carbs are anti-stress section. I just wanted to re-emphasize that the distinction is, athletes with lean muscle mass in abundance can tolerate and even benefit from carbs. Overweight, underweight and skinny fat individuals should avoid them, because lean muscle mass (which drives glycogen storage and insulin sensitivity) is lacking or in poor proportion of BMI in those cases making carbs unnecessary and toxic for them.
Thank you so much for commenting on Hypothalamic Amenorrhea. I’ve lost my period for many years and trying to get it back. I’m a trail runner, and was a triathlete prior to finding my soul in my soles on the trails in the woods.
This journey of unreal the allostatic stress, through somatic experiencing, tuning into and reconnecting with the body, sensation, trusting intuition from boundaries, to how to nourish the body (actually understanding ourselves, what our body needs, hunger, satiety, nourishment in all aspects of the word).
S a f e t y: to remember safety in the body so the body thrives. And to be the agent and principal advocate in making choices for this state of being.
Elly, thank you, and Mike for your facilitative brilliance!
My two cents from lots of years of using a coach but still not seeing results because I ate less than my coach said out of fear of gaining fat. When I weigh really light (typical diet down and do mass amounts of cardio) I have skeleton arms, a boney back, yet a nice chubby stomach. Actually weighting less was awful for me thanks to my dimensions. I was never happy with my appearance, and didn't have any energy to ever increase my weights. Now I'm doing exactly what my coach wants. Cutting down cardio and eating way more than I'm comfortable with....have I gained weight? Yep. I don't think it's genuine to tell women they will stay the same weight as they train. If they eat to fuel their training, weight gain is gonna happen. But it's not bad weight gain. I actually have muscle bumps in my arms now and finally have a portioned back. Did my stomach stick around? Of course. But I have a better chance at shaving it down with the muscle I built. My take is women usually do baby weights and high reps expecting to get toned and keep their flat stomach by undereating or doing too much cardio. It's called spinning your wheels and ab anxiety.
Or probably gluten or lactose intolerant. Check that out
Thank you for great information...I too had eating disorder when young...and am now that 65 year old ...this podcast reminded me how weight training and being wise not perfect with diet is my sweet spot!
Yes she's back. I like her talk last time.
I was diagnosed with early onset menopause and infertility at age 34 after experiencing ammenoria after 7 years. At the age of 38 I transitioned to a whole food plant exclusive diet and shockingly got a period back after 13 years. This doctor has great information about triggers for hormonal disregulation, however there is a massive difference between being in a chronic deficit with any eating style and being hyper nourished. You can be hyper nourished with plants. I can outlift and out run the majority of my meat eating female athletic friends.
Have you ever done a video about loose skin? I know a lot of people worry about that when losing weight.
I need to dive into this research, thank you!
@@Highintensityhealth Im sure you will do a good job, you’re pretty thorough with discerning information like this. Some observations I’ve made, Dr Fung has claimed he never had to refer a patient for skin removal surgery, yet several people online have claimed doing keto they have had severe loose skin. Some vegans who have lost a lot of weight did not have problems with loose skin, Im guessing it’s the protein intake but really don’t know.
I also would love to see a video about this.
I really like the conversation with Dr. Elly. She is very informative. I like her perspective regarding weight training and also hiring people that excel in an area that you may need help in.
Excellent talk. Excellent info.
Get your required protein from meat about a gram per pound of ideal body weight and add veggies. Eat Whole Foods and exercise everyday. Resistance training and just walk. That is what I have been doing for about three months now and I feel great.
My ex used to starve herself and congratulate herself on how much weight she lost ... I used to try explain to her all the muscle goes first.then fat and because you lost the muscle the fat will be even harder to get rid off ... She didn't listen..
Love and value this info so much! I've been so stuck where I am thinking I need a pt who really knows their stuff to help me get out of it. Also, I've been searching my area to find a practioner like her but everyone wants to stick you on meds.
Low intensity cardio apparently strengthens the parasympathetic nervous system, whereas high intensity cardio and weightlifting stimulate the sympathetic system.
With all the stress most of us are under in daily life, wouldn't it make sense to add in a decent amount of low intensity cardio, say at a HR < 180 - age, for a few hours per week?
The key is to Own your Nervous system. Learning how to bounce in and out of sympathetic to parasympathetic by controlling your autonomic nervous system, whether you train hard or not
@@MusclesandVeggiesFitness so how do you do that?
@@kilojoules88 yoga
Yesss. Walking works well for me for this. It’s a meditative activity. Meanwhile I’m also available to lift with appropriate resistance to the areas I want engage. I just wonder which body types need what types of activity for nervous system regulation.. im a mezzo.
I have a neurological condition that responds poorly to high intensity workouts. Even though my overall health improves with it, I'm averse to it because I don't want to trigger that neurological problem. But maybe it's just all in my head 🤣😎.
Good info on combining carbs and breast implant repercussions.
Yeah 2020 business ramped up and I lost like 16lbs in 4months and in the last 6or so months I've put back on 7lbs while reducing about 2.5inches around the waist lol muscle memory isn't just performance, also the mononuclei ? Continue protein synthesis far longer than people think.
BAM!!! All the good stuff!!
I would love to know more about building muscle after menopause. Does HRT work like contraception and stop muscle growth? I am using Creatine but wonder if this is going nowhere? How much muscle could you expect to gain in a month? Really interested in building muscle here as I have osteopenia and don’t want osteoporosis or sarcopenia!
So, is it possible to build muscle post menopause? I survived cancer 4 yrs ago and through that, I lost a lot of strength. I am 58 and have been strength training since December with the help of an amazing trainer. She targeted my core first then helped me with breathing, balance, mobility, and my support muscles especially around my hip flexors. I am the same weight but feel stronger and am smaller. My joint pain and stiffness is gone and feel better than I have in a long time.
That’s awesome, so happy for you! You’re a survivor -keep it up. Yes, it’s possible but it is more challenging. I’ve lifted for many years but began noticing loss of strength after 50 and an increase of fat distribution. My body fat is low so it’s easy to notice redistribution. I’ve fought back but can see how it would get out of hand if I wasn’t in tune with it from all angles (food, training, rest, etc). Everything has become even more focused. Curious, do you know if your trainer sees online clients?
@@amperage8032 Thankfully, I didn’t have chemo or radiation but it still stressed my body out and I dropped a lot of lean body mass. As far as my trainer - I don’t think so. She prefers to meet in person because she does a lot of ‘hands-on’ energy distribution therapy as well. We are also in Malaysia (time difference) and she is Japanese (English challenged) - which may not be so convenient.
@@carenostendorfayika7637 i can see how the stress would effect your body. Glad you are doing well. Thanks for sharing about your coach. Best to you!
thanks for caring & sharing!! 🕉
So it IS true that menopausal women need to replace hormones. Started BHRT in Jan and feel soo much better but getting balanced” has been such a challenge…to be in that sweet spot to avoid the side effects is an ever changing target. Will be interesting to watch her age and see how or if opinions will change. Carbs and eating in a surplus with unbalanced hormones is disastrous 😩 (at least has been in my circle).
Her...energy (idk how else to put it)...speaks 100% for itself, in relation to the topics of this podcast. wow
Funny that your mentioned Paleo. I got swayed from Paleo to go keto, higher fat, and even carnivore. I end up not feeling my best. After reading Dr Naiman’s book, I was remind of Paleo. So I went back to that, other than some milk in my coffee. I feel so much better now.
Mike, you're really getting jacked. The biceps and vascularity is really noticeable. What did you change? Amazing transformation.
Just eating more and lifting heavier!
Still a simp though
I love this video!! I miss some of these type of interviews.
I’m in agreement to all that’s said in this video. Thank you for sharing the secrets to strength n longevity. Don’t be afraid to eat well and don’t feel afraid to exercise. Using weights is the key to become strong 💪🏽
Great interview and I appreciate your perspective Dr. Elly. I'm 41 and have recently become bored with my at home routine. I have hired a trainer in the past and like you say was so helpful...might go back to that!
Agreed I get frustrated with girlfriends of mine who are on BC and just are blind to the side effects, in addition to what they eat/don't eat. It's so hard to navigate in these friendships. It's like covid too, it's hard to explain to people what they don't want to hear.
“It’s fun to be strong and eat” once I realized this it changed my life
Thank you both for such great info.! I have been searching for info. regarding refueling my body as a woman, and this discussion helped me immensely. Thank you!
She said that because of being on the pill, many women end up developing estrogen-dominant type of issues such as fibroids and endometriosis. I was actually put on birth control pills (I tried 3 different ones) to “treat” the endometriosis symptoms I was experiencing, go figure 🤡 I saw 8 different gynos for this condition, before finding the right type of help - all the others just wanted me to continue suppressing my cycle, and all of those pills just ended up worsening my health issues. I was treated as a non-compliant, difficult patient, because I didn’t want to continue taking birth control pills, get the Depo Provera shot, get Lupron shots, or take Orilissa. I was even offered a hysterectomy. Thank God that by doing my own research (actually reading researcg papers), asking questions, and studying my own body, I literally saved my life.
I used to know someone who was on nonstop birth control for years, starting almost from the onset of her puberty. And she is a shut in introvert who has never dated anybody, let alone engaged in any activities that could ever result in pregnancy. She's in her 30s now, and she's absolutely terrified to be off birth control.
This was because, when her puberty hit, she would bleed continuously for weeks and weeks without it ever stopping. She would eventually become anemic, and she just generally felt horrible. But her mother was very dismissive about it and basically made no attempt to help her until one day she passed out. The doctors never figured out what was wrong, and so, the only thing they could think to do was put her on birth control. She has been terrified of getting off birth control ever since, and she'll become very angry even at the gentlest suggestion that it may be worth looking into the research on the health effects of birth control.
I imagine a lot of people use birth control as a security blanket, especially when doctors have failed to help them so often in the past.
Love this channel.
Awe, appreciate that!
Still not convinced about necessity of carbs... not scared of them, but trying to understand at deeper level... blood glucose should be stable and glycogen should also be stable without carbs and the "burning " of carbs is also causing oxidative stress... utilizing fat becomes normal once adapted.... not a fad... biggest looser show restricted protein and fat, keto doesn't restrict, and it's more restrictive to become dependent on carb utilization for energy metabolism... so, I guess it's a point of view, if you understand metabolism
Thanks Mike for bringing back Dr. Michelle. Even though you are focusing mostly on women's issues with her, it is important for men who have significant others in their lives to understand this material as well. I found your discussion on birth control particularly enlightening and alarming. Hormonal birth control is so widely utilized, and now, as a result of the recent Supreme Court decision, it is going to be even more widely embraced, advocated for and defended, that it is going to be hard to cut through all the political noise to warn people about the dangers of these pills. Anytime you mess with hormones, it is nearly always accompanied by downstream effects that are less than desirable. There is no reason to think that hormonal birth control would be any different. While it is pure conjecture on my part, it would not surprise me if the near ubiquitous use of hormonal birth control isn't in someway linked to higher rates of ovarian and breast cancer, increased infertility, and myriad of other maladies that are rising in women.
15:56 i am quite shocked that she doesn’t see iron deficiency. I have been iron deficient most of my life and docs just blame the period. I took it upon myself to take liver supplements and hopefully muster up the courage to eat liver.
please post link to the first part of the interview with her!
What about weight training for post menopausal women who no longer produce estrogen? Let's talk about that please.
Finally a woman talking about how womens bodies work!
This is great, thank you both so much!
Reading all the comments reinforces for me that we are all our own experiment when it comes to nutrition and food for fuel. There is a lot of research showing value of resistance training, exercise, and higher protein intake, especially animal protein which has the amino acid leucine, to build muscle. Muscle has the advantage of helping us burn fat and is associated with lower incidents of Altzheimer's and preventing sarcopenia, a muscle weakness/wasting disease seen especially in the elderly. Dr Stuart Phillips has done a boat load of research in this area. I haven't come over to his recommendations completely. But I am increasing my protein intake and I am still fasting (extended mostly) to lose weight. I eliminated all fruit and veg for several months to rest my gut. I have managed to reintroduce many veggies, because I like them, and I only eat those that agree with me and do not cause inflammation. On a rare occasion I may have some strawberries or raspberries with coconut cream. No dairy, other than goat butter or goat ghee. No sweeteners or packaged foods. I am 73 and have so far reversed my fatty liver, hypertension, and can now do some specific exercise regularly. My muscle pain is essentially gone, I feel very happy about the direction I am headed. I am energized, feel lighter,my digestion is 99% improved and I sleep well. Lost 55 lbs so far..though went up about 30lbs during covid shutdown and have since dropped that. My eating is no longer disordered or unhealthy and that took time and practice to change my snacking habits and unhelpful permissiveness while on vacation. I now know which foods are 'my foods'. Other people should eat how it serves them. And I do subscribe to the notion that we should be open to emerging data on health, nutrition, and exercise... and perhaps try things to see if they work for you. I am a member of and connect regularly with a support group of fellow fasters who follow Dr.Jason Fung and the Fasting Method. I attribute these shifts to changing my life for the good. As long as I am alive, I'd like to be as healthy as possible.
How does this apply to a woman in perimenipause? I eat Paleo and intermittent fast. This feels good. I got away from wieghts after many years and prior competition in MS. fitness and started doing JuiJitsu. I have since been injured (rotator). I feel lost now and at 51 have extreme hormone disruptions. I am pretty moderate with Paleo I do not restrict all carbs.
Great video! I would like to see more like this.
This was so helpful! I'm trying to shift out of a carnivore diet and definitely going to be focusing a ton on building muscle!
adding fruit?
@@ascendtoaesthetics potentially, I'm going to experiment a little.
@@thedancingcarnivore honey and dairy (RAW A2) are good sources of carbs too 😇
Post menopausal and lifting, gaining muscle for sure, but unable to use the excess fat. So, eating plenty of meat, but I keep gaining fat along with muscle! How do I gain muscle and lose fat? Help!
Hi Lisa, I can resonate with you and experience of hitting menopause, my wife and I are in their late fortys, we do a lot of weight training, running bit of intermitten fasting that helps to enhance fat burning and muscle mass with weight training and enough protein less carbohydrates ( grains etc) better carbohydrate like vegetables. Caloric restrictions also have great effects with if combined with weight training,is very important to balance with zinc,magnesium and omega 3 fatty acids(food or supplements )
@@timmorakinyo9529 I'm realizing I need to up my movement... have been too sedentary during the day, even though I do CrossFit 3x/week. Have done mostly all you mentioned... but my days are too much filled with thinking-work... maybe I need to take my reading outside... on a long long walk!
Thanks for your helpful reply!
I'm hitting 60 this year, and hoping to make the next 20-30 years productive and very active and defy the aging stereotype!
if estrogen is required to build muscle, what are post menopausal women supposed to do.
Consider taking DHEA and working with a doctor who's savvy in bioidentical hormone replacement therapy.
Mike, you know most of us cannot and will not eat like she does. Young 20 year olds can eat in a way 40 year olds can’t no matter how hard we work out.
Wow! This was fantastic information- confirms my belief about the importance of hormones and the balance we need to keep for overall health. It’s a balance I keep reaching for- haven’t figured it out completely but this information certainly helps! Thank you!!
Dr. Elly Michelle is beautiful and very smart. Thanks for having her on your show.
What about zinc for your electrolyte supplement?
It's an option! Good call
Great content! Where can women go to find cheap excercise info if they cannot afford a personal trainer? Pregnant women?
What about building muscle after menopause?
Yes of course you can. Resistance training to maintain or increase. However what you need to do will be specific to you and your body, overall goals. If you're not sure what to do, look into a trainer who trains clients 40ish and up.
I lost weight by eating a protein to energy ratio diet of lean meats and fruits plus cardio. You will lose weight if you lower the fats and carbs. Both carbs and fats will get stored as fat.
Just wanted to let you know that Tom Cruise video you did was also my ah ha moment as well. You did it very classy and made a point that was very important. Thank you ❤️
Another amazing video! Such good info! Thank you!
I just wonder if my routine may still be good enough to age with health. Especially as a women already with osteopenia at age 30. I do exercise every day but only pilates, yoga and always a morning walk. I really don’t enjoy weightlifting 🥺🥺
Bread shouldn’t be generalized as sprouted grains/breads/tortillas and bagels affect the gut allot differently and have fiber. There are many options now.
Why the name of this woman doesn't appear on the video title??
No veg, carbs from fruit only. You 're welcome
Where can I find the studies that were referenced in this video?
How would a body respond if a women went from a calorie deficit to a calorie surplus overnight?
I can’t find part 1. Where can I view it
Hmm, has someone been looking into the work of Dr. Ray Peat?😉 I agree that lower stress, moderate easy-to-digest carbs are especially good for women. 2 years of keto and fasting led to HA for me a few years ago, not conducive to my active lifestyle full of backpacking, hiking, or sleep.
I'm still very thin at 5'10", 130lbs. Bringing back carbs (mostly fruit) and only having a 12 hour "fast" each day, has not caused fat gain. Instead, I'm less puffy and inflamed, happier, and I sleep better.
I think that all things should be in balance. I think that if you got a lot of weight to lose Keto and IF Is a good way to go. I think that as you get closer to your goals you can increase your carbs. I still think that it is beneficial to do IF a few days a week to speed up Autophagy. And other things
Agreed. I would add, avoid seed oils, grains and vegetables and slowly introduce 5 day water/3 day dry fasts
What about for women in menopause? The estrogen is pretty depleted. Will they have to approach training differently? I’m a 66 year old female. Been working out for about 40 years(still do) I lift weights three times a week and to cardio two times a a week. I noticed that I can’t train the way I used to( back issues,knee issues from lifting heavy weights. I used to be a novice competitive body builder. I lost muscle mass along with some strength and is hard to get it back. Plus the loss of stroganoff is not on my side.
Def fundamental principles discussed here in still apply. Would consider working with a doctor proficient in administrating biodnical hormones to help to smooth the transition.
@@Highintensityhealth thank you 🙏
Only thing is when trying to lose weight in a calorie deficit and exercise you get ravenously hungry were life begins to suck
24h fast every sunday with light exercise. Vegetarian keto diet. Take resveratrol and niacin (sirtuins, NAD+ and thus telomere extension, etc.) a couple times a week and time my meals with "time-of-day" metabolism and also do 16/8, so that sirtuins are activated as much and often as possible, sometimes along with autophagy, and mTOR stays activated as little as possible, but metabolically at the right times for optimal muscle growth, along with IGF. Also I do take more carbs than usual while lifting or doing hiit for better performance without dropping from ketogenesis, because the glucose gets stored in the muscles instead of the liver. All about the timing and cycling of your nutrient intake and exercise. Couldn't even imagine a scientifically proven, more healthy diet than this for optimal muscle growth AND longevity tbh.
Some people might prefer that over the other, but I don't think a healthy metabolism differs that much from person to person. Of course you will prefer to eat smaller meals more often if you have high insulin resistance (suffering from hypoglycemia throughout the day due to your pancreas releasing more insulin than needed), which is not healthy and will often lead to type II diabetes and chronic inflammation among other neat stuff. You just need to do your research and know what you are doing. Of course women and men are metabolically different AND it just isn't possible to expect everyone to have the time or the will for this.
I had to check the date on the video when you said "carb cycling"
Not sure what you mean by this?
@@Highintensityhealth like you eventually said in the video, Paleo diet seems to be coming back in popularity like the 2010s. I feel the same way about carb cycling.
She looks familiar. Have you had her on years ago?
We did an episode last summer! 💪🏽
@@Highintensityhealth that's right! I think that was the second video I ever shared of yours with my mother and now I share them a lot and yes she did get me that lux meter for my birthday with your affiliate code hahaha #research
I don’t see the link to episode 1 of this. Would like to listen to that first.
@@crystaltiki ruclips.net/video/AbAGSIDzL7A/видео.html
Also, she looks a little like the running coach Mike has had on.
anybody got a link for Rebecca Rouse training programm ?
Diet is the key to burning fat and a diet for fat loss is far different than a diet for making muscle. Everyone keeps going on about weight when they should be going on about body fat %. The thing to do for fat loss os not the same as what you for building muscle. Additionally i think gymnasts, climbers have lean but light bodies and you dont have to get massive to achieve good health. I think actually massive and body building is just the opposite of healthy it is placing extreme stress on the body from a metabolic/chemical perspective as well as stress on joints and it reduces longevity. People should be working twords optimum body fat composition not huge muscle gains. How many body builders and power lifters do you see doing body weight functional exercise?
To loose body fat you need to eat lots of protein and little to zero carbs in a slight to moderate deficit and your exercise is more circuit endurance resistance oriented, cardio is about the worst thing you can do to loose weight. Long term cardio lowers our resting metabolism.
To gain muscle you eat a balance of meat and carbs to meat your caloric demand and your exercise is more based on traditional weight training sets and reps and/or body weight exercise like pull ups, dips, push ups including adding weight to body weight exercise and additional weight training to target specific muscles as needed.
Agree. Low reps, heavyweights for strength? Don’t want to bulk up too much, more concern is to get stronger and lower body fat.
@@steelthedeal2777 3 sets of 10 reps is typical. Look up calisthenics body weight training. The ring puts a whole new level of insanity on doing dips and pullups.
👏👏👏 Read that so fast while nodding and saying YES! Agree!! I’m trying to add muscle with my body fat where it needs to be; it’s a slow process. Maintenance or slight surplus with training trying to elicit growth. Always staying positive as body recomp is tough. Functional fitness is a good place to be.
What are the best ways to prevent pregnancy without bc? Are there actually natural condoms on the market, I've heard they're all made in the same factory
If you cannot tolerate hormonal birth control, talk to your doctor about the copper coil. It's a very reliable form of long term birth control. There are condoms made from lambskin that are good, if you're allergic to latex. But as far as I know the best birth control is self control 🤷♀️. And it's good to know more about your cycle.
Mike your looking ripped man!!👊
Fear and uncertainty create major wealth. It's those who take the risk and have strong gut to endure the bloody days. When i notice extreme dips i tend to actually move more money to crypto
Investing in crypto is very volatile and risky which is why most successful investors trade with professional brokers
The real risk in the Crypto market is the risk of not investing, not the risk of short term price volatility.
I heard alot about Mr Jesse Powell and how good he is, please how safe are the profits?
I have been investing in crypto but have had a bumpy ride. How can I reach your broker? I will appreciate any tip or pointers
Who's he and how do l contact him directly?
53 and in top shape.
Charles Poliquin: Earn your carbs.
Comment
I really like your channel and this episode. One thing I am struggling with is that there are so many seemingly equally qualified and knowledgeable people on RUclips giving different advice for a given objective. For example building muscle and reducing body fat percent. We have a general rule of thumb for protein at 1 gram per pound of body weight. How about the same rule of thumb for carbohydrates? Menno Henselmans says you need far less carbohydrates to replenish glycogen than most think. Menno say 12 grams is enough after training. Meanwhile, Dr. Brad Schoenfeld says 2 to 3 grams per pound of body weight for body builders. One problem is all the research is done on young experienced body builders and not on older beginner to intermediate body builders. I’ll be 64 this October and my problem is I’ve been training like I’m still 30. I plateaued on strength. I was seriously overtraining and I believe my total carbs and calories were too low. I’ve cut back on training and increased carbs and making progress again. But I still don’t have a scientific number for how many carbs I should eat.
Is there anyone that can help me in the Vancouver, Lower Mainland ( BC) area that knows about all this stuff. I think I need huge help.
Here's three great practitioners in your area to choose from: ruclips.net/video/3tn-pN1pJeg/видео.html
@@Highintensityhealth
Oh my gosh. I used to work with Drew in a multidisciplinary office back in 2014/2015. Super great guy he was close to finishing his schooling back then. Drew so impressed with my naturopath and trained under her I believe; he says she is the best out there!
Thanks so much 🙏🏻 🙏🏻
She said we need to be in surplus... but what if I stock my fat on my upper body mainly? Having a big belly is not an option for me lol.
I need to be eat less to lose this belly and keep building muscles on my lower body. But being in calories surplus make me look like a bulked woman not lean
I think when trainers say "surplus", they don't mean beer belly. It's more like that relatively thin layer of fat a fighter might want so if you were grabbed or slammed on the ground, your fat would absorb some of the shock rather than injuring your muscles. And it's enough fat so if you got an illness, like pneumonia for example, you could lose it and it won't severely atrophy your core muscles.
But I sympathize, I also carry my weight in the middle. It's not hot 🤦♀️.
Does this lady have a RUclips.
Oh my gosh, is she in WA?!?!
CGMs are a great tactical device 😁😁
i have been brought up thinking eating a lot is bad for you. especially meat and protein. plant-based vegetarian was a thing when i was very young. i have always had a very hard time putting on muscles, i have a low bmi, less than normal, but i am not muscular even if i do weight lifting 3-4 times a week. i go heavy for my frame, but still no impressive results. some people are just built in a certain way. even now that it's been years since i had added fish to my diet, there has been no significant muscle gain. granted, i look like i am in great shape for my age, but i would really like to have even less fat and more muscles. seems almost impossible at this point. you cant and probably shouldnt go against your nature.
Can’t take creatine or taurine. Sucks.
Hi Dan-- why is that?
@@Highintensityhealth Hi Mike. Love your content by the way. Exactly why I don’t know. I know they impact brain chemistry. My side effect is that my mind races at bed time. That’s even after 3 mg melatonin and 400mg of magnesium that I take about an hr before bedtime. I love what the stuff does for my strength and hyper trophy, but I can’t deal with the not sleeping. It’s extremely frustrating. If you look into it you will see that creatine at least is being studied, or was at one time, for use to help people who suffer from mental issues like depression because of its impact on brain chemical reactions. Most people feel nothing in regards to that, but a certain portion of he population, me, do. 🤷🏻♂️ I wish there was an alternative or solution but ... I’ve tried taking small amounts, like a gram of creatine a day or only 100 mg of taurine, it still starts to make sleep very difficult. Sucks big time. Only things that really help my lifting and I can’t partake. 🤬😢
Is this news? Muscle takes up less space than fat. That said, the number of the scale does matter. You'll know when you've lost 30 excess pounds that you gained over years of eating excess calories, and you fit in smaller clothes. Indeed, being lean needn't mean being feable.
Mike you recently interviewed Robert Sikes natural keto - body builder.... so which is it? For me this content is potentially confusing (for ppl that don't understand metabolism) and definitely contradicts the many metabolic benefits of low carb. Just sayin....
It’s a bit weird that one of your guests ( for example Dr. Chaffee ) , claims no carbs needed, just meat. Carbs, fruits, may be even toxic and as bad as alcohol. This lady, a lot of carbs, no problem. It’s a bit confusing in the end… a lot of information, everybody telling different success stories.
A bit complicated but being around this cute lady would definitely keep your hormones in check.
I believe a lot women fear gaining even if it’s good weight is because of men and the whole notion of if you aren’t a size 2,4,6 or if you don’t weight 120, 130 pounds then you’re fat.
It’s starting to change, but with women who are older then me it’s like their stuck in the 80’s / 90’s when being skinny / thin was what women strives for and it’s what men found most attractive apparently.
I’m 5’10” there is no way in hell I will ever be 120 or even 130 pounds without losing my ass 🙃
I hate to be like this, but a lot of men still like skinny/thin, even if social media or media in general wants you to think otherwise. It's sort of similar (I guess) to women preferring taller men, even if social media says that all women like 5'5'' guys or whatever.
Skinny shape is a culture thing. If you date outside your "race" the standard change ;)