Transcript

Most Replayed Moment: This Is The Best Exercise Protocol For Women!

0:00 Uh So I thought But we should all be driving our cardiovascular performance up to get a high VO2 max. Yeah. I think it's only one I mean, f and correct me if I'm wrong, but my understanding after reading and watching everything is it doesn't take that much to build VO2 max. It's that high intensity that's a little bit uncomfortable where you're pushing at that max for uh, you know, about four minutes to build that VO2. I um in the sports science world, it's always been the four by four, the no reaching four by four. Four minutes on, four minutes off, four minutes on, four minutes off. But that's not three days a week. No, not at all. Once a week at the most. Right.

0:43 And the other sprints just to give you I tend to give my examples'cause it makes it more real. But when I'm doing sprint intervals Um I do it the thirty. Seconds on

0:55 And then complete recovery, meaning I'm for thirty seconds, I'm taking my heart rate as high as I can get it. And then I'll completely recover, which takes me two to three minutes. I just happen to do it on a treadmill, but the reality is you can do it on anything. It's a heart rate function, not An aparatus function. So

1:17 For me. On a treadmill. After I'm done warming up, you can't do it. cold or you'll hurt something. Exactly. After I'm done warming up. Cause I'm a really short person.

1:28 I punch the treadmill up to eleven and I am just working so hard I don't fly off the back. But that gets my heart rate up really high. About one eighty six. Everybody's top heart rate is different. And then I completely recover and I do that four times.

1:46 It doesn't take that long. And you feel so good when you're done. So I can't run at the moment. This morning I did explosive kettlebell swings. Why can't you run at the moment? Uh Vitorn hamstring and meniscus, so I can't run. At the moment. Running is

2:00 In Mm. Run clubs have come. Are you at all concerned with the fact that People are running all the time and

2:13 Doing Resistance training less. Because running is cool, like cool now. It's how people date. It's yeah, it's they're not going to nightclubs anytime. It's a sacrifice of other things. It's like we said about Pilates, you know, if all you do is running, then that is definitely not the best way To be. It's not the healthiest for your whole body. It's not that you're unhealthy, but we're really talking about how are we optimizing your body and your hormonal health for a variety of different goals. But also if we look very micro-running, 58% of runners have a luteal phase defect. That means that the second half of their menstrual cycle. is not going to be able to last as long as we want it to, likely due to what

2:51 Stacey was talking about earlier this relative energy deficiency coming back to the brain, the brain signals if not as strong to keep that corpus luteum, what happens after the follicle, alive. And a lot of women I still have my period, so I'm okay. But if we're using our cycles as a vital sign, we can actually say the ratio of energy balance is not great. And it's often because we're doing it at sacrifice of other things. So if you're doing the strength training, Three times a week. And you're running, however, you're spacing out your other days, that's such a healthy balance. It's hard that you're gonna be in a bad position with that. And you'll actually improve your running more so than if you're to run every day or every other day. Cause if you're getting strong through full range of motion, then that feeds forward to better running economy. Then you can vary your pace without getting injured.

3:40 But for people who are running every day and they're shuffling and they're getting stronger in their strong muscles and weaker in their weak muscles, then it perpetuates this. And they're in my clinic. Yeah. People. Very keen on doing Marathon. and half marathons at the moment, and got a couple of friends that are doing

3:56 A lot of marathons at the moment, and they're very, very, very skinny. Oh, welcome to my world of Texas. Yeah, d is that healthy? I'm not even sure if that's that's the right question one can judge from Just looking, but ex ex being extremely skinny in that regard, being that sort of marathon runner physique. There are some that are naturally predisposed to that. Right. So naturally predisposed, having really good running

4:18 Economy running biomechanics. having a leaner body. And this is what we were talking about the Olympics earlier, where you can see the ideal body type for that particular sport. And then there are those like me who build muscle naturally. It's pretty easy. So I'd never be a skinny little runner. And my running economy's a little bit off because Of where I build muscle versus not. So not everyone is meant to be a long distance runner.

4:43 And there are some that are meant to be long distance runners. So if we're talking about your friends who are like super skinny, are they Yeah. economically viable for being a long distance runner. Possibly. But we also have to look

4:55 Are they male or female? What is their injury rate? What is their fueling? And then for me, I'd want to see the dexas of the women that are just training long distance and super skinny, because most of the time we see a higher visceral fat. In um in and around the organs as we're talking about, even though on the outside like super lean, but they have a really high percentage of visceral fat because of the inflammation, the low energy intake. And most likely estradyle suppression.

5:26 And that's the skinny fat thing you you talk about. Is is there an evolutionary lens on this? I always think about this when we're having these conversations. Like what what used to happen thousands of years ago. If we talk about the evolutionary biological theories, and there are a lot of sociologists that will counter what I'm getting ready to say, so I'll apologize in advance. We look at original hunter gatherer type communities. The male body was designed to go out to find the calories. The woman body was designed to stay and

5:55 Take care of the offspring and make sure that home was set. If it was low calorie, menstrual cycle would stop because you didn't want to reproduce in a time of low calories. body fat would come on because there weren't a lot of calories. And so the equivalent in the time now is that I'm not eating enough or I'm burning more than I'm consuming? Exactly. So I'm in a calorie deficit in some way. Exactly. And an energy deficit. So with the male body and we see this

6:19 They're brain and hypothalamus is not as sensitive to those nutrient deficits as w much as a woman's body because we have menstrual cycle and menstrual cycle function. A man will lean up and get more cognitively focused in times of low calorie intake. So this is what we see with fasting data and we see with restrictive diets. And that was we need to bring it back to that biological lens. Low calorie, I have to go find the calories, I have to be fit to go find the calories. Low calories I need to not have to eat as much, so I need to store fat. And I can't have a baby because we don't have enough calories. And then stress.

6:58 When we add modern stress onto that, that's a comprehensive addition of cortisol and addition of inflammation and that also perpetuates body fat. I mean like uh stress ten thousand years ago would have been like a lion. Oh yeah, it's a lion. Yeah. Right. We had stress and that this is a natural stress response. We have to have them to survive, right these were episodic. Right. Stresses. Well, and your hormones would change for a very specific purpose that you would then go do. Your body would free up glucose from your liver, you're getting it ready in your bloodstream, so you can go run from the lion. Yeah. And then things would shift back to normal. And what's happening with chronic stress is you're getting all the hormone shifts because your body's Really getting ready for the lion, except it's just that bad meeting you had. And then you're just sitting there longer and you're not using that glucose up.

7:45 Exactly. Exactly. Are women increasingly overtraining? I think the problem in this country is not Maybe in the women who are Really intentional.

7:57 Maybe there are some that are over exercising, but if we look at a population Nobody is exercising enough. Exactly. I mean I would take People ask me all the time, Tell me the first thing people need to do. I'm like, I'll take anything. I mean I'll take getting off the couch with any method, whatever makes you happy. I'll say get off the couch and do ten air squats. Thank you. That's enough. Yeah, that's enough. So So in the crowd that's like I'm gonna invest in my health every day.

8:25 That is not the majority of people. Yeah. That's my bubble. Yeah, but and they would listen to your show, though. Or might be a different demographic, we have to acknowledge, right, than population of America. I mean like a lot of people who've listened to your show, Steven Are interested in health and their body and achieving certain goals. And so certainly You know, I have practised

8:47 Fertility in North Carolina and in Austin. And I see a completely different patient population, you know, in Austin, Texas, which is a very fit area. People women are constantly overtraining. But to Stacey's point earlier about this maybe evolutionary what happens, Women go into this hypothalamic dysfunction, even before it's what we call like amenorrhea. Hypothalamic amenorrhea is essentially where the brain, where the hypothalamus is, shuts off, says, can't reproduce right now. XYZ reason, no FSH and LH are coming out. You're not ovulating, you're not making estrogen. You're not gonna get pregnant. So you're more likely to survive. Yeah. So it's a survival mechanism. Pregnancy is dangerous as in hunter-gatherer's. But there's state

9:31 Modern medicine acts like you're perfect. Or it's turned off. And the reality is there's all these shades of gray in between where these different chronic stressors and your insulin resistance and your inflammation and your over exercising and your underfueling come in and make it so the hypothalamus is not responding correctly. And that's what we're trying to get people to intervene there. before it gets too bad. And I see a large number of women who do fall into that zone where They are trying their hardest to be. healthy, but what they are choosing to do is actually having a negative impact on their hormonal health and how their brain is interpreting their hormones. And you it's very rare to see that in a man. I mean the number one reason why we'll see low testosterone

10:14 Is purely because many men are taking testosterone or because of other exogenous factors like marijuana use. It is very rarely my brain is not sending out the signals to cause my testicles to make testosterone. I like to frame it where women are under recovering. Not over training. So if we're under recovery, then it makes it more acceptable to fuel. And I always wanna bring it back to it doesn't matter, like because I come from high performance, I'm gonna use those words where it's like you're not recovering enough.

10:45 We wanna focus on recovery on these days. We wanna make sure that you're eating and fueling around. So it's never over training. It's always under recovery as well. So what do you say to all the voices on social media that are just yelling at mostly women and telling them it's just a matter of willpower. And you don't have the body composition you deserve. Well you swipe left and don't talk to those people. That's me, right? But I mean I'm talking to the woman in Ohio who's feeling defeated and stumbles across someone screaming at her on the internet that her body composition that she's not happy with is her fault.

11:21 I hate that because it's a construct of society, right? Especially Western society. This is where we have to educate. It's not your fault. These are the things that have come into play and lined up to create this situation, but now we have tools to offer you to take one step out of that situation. And let's see how many more steps we can get you away from the situation to improve your health. And

11:48 Are the rules of exercise slightly different on once you've entered perimenopause? So this is where we really need to look at how we can use exercise and some environmental stress to create a really strong adaptive stress and a really strong recovery stress. Stacey, can you explain adaptive stress? Because I'm thinking of the 10,000 people who follow me who will be. So if I go and I uh Mm. do some resistance training, some heavy lifting.

12:17 I wanna create a stress on my body that's gonna Then Have a signalling cascade to repair the muscle. In a stronger way, lifting the muscle damages the muscle. Yes, and creates a

12:30 A series of feedback mechanisms that Make it repair stronger. than when you first went in. So that's an adaptive stress. And we're looking at what levels of stress we can put so it's a training stress or what levels of stress we can use through exercise to really, really

12:49 Create an environment that improves our health. So if we talk about sprint interval training, the thirty seconds on and the two to three minute recovery, the reason why we want that super high end stress of our heart rate. Is it then creates a Eventual

13:06 Epigenetic change. So it's that environment that's going to create a change within the muscle that's going to allow that glut four protein that I mentioned earlier to open up. and have glucose come in, reducing insulin resistance. Also with that really high high heart rate. We're having a lot of stress on the muscle that's going to release some m myokines, which are little hormone signals that then will go to the liver and say, Wait a second, we don't need to store visceral fat. We need to create non-estrophide fatty acids, which can then go into our skeletal muscle to be used in the mitochondria as fuel. So we want to have the stress that's strong enough to create these cascades of feedback mechanisms to improve our overall health.

13:50 If we stay in that moderate intensity zone, we aren't creating a strong enough stress. To create that signaling. What are we doing? We are Exacerbating Inflammation or exacerbating cortisol. Now cortisol isn't the demon, but when we have an elevation of it, and especially in perimenopause, when we're sympathetically driven and we already have a higher level of baseline cortisol, if we are continuously

14:15 in this modern intensity zone, we never get a signal to allow that to drop. So if we're looking at polarizing. Which is top top end and low recovery in then with the top end we get the signal cascade of improving body comp, improving uh insulin sensitivity

14:34 As well as getting growth hormone and testosterone responses, which then feed back to drop cortisol. So am I right in thinking the solution if I'm perimenopausal is to do high intensity interval training for short periods of time. So we look at the quality of the training, not the volume of the training. So if we're in our reproductive years, then yes, you can do the modern intensity stuff because you have estrogen and some of our other hormone feedback signals that are going to drop. Cortisol it's gonna allow your body to recover and repair. And when you what makes quality training? What is quality? So this is your polar. So you have a very specific session that you're going to do. So for Vonda, it's you're thirty seconds on as hard as possible, two to three minutes recovery, do that four times, that's your session.

15:19 Okay, I'm gonna try and summarize this. See if this is a test. See if I understood. All of this stuff. So If I do a lot of volume, but I I play in that sort of m medium intensity range, I'm basically just like stressing out my body in all the worst ways. Exactly. Like the inflammation, it's just not good for my body, necessarily. If I Don't do vigorous enough exercise.

15:41 then that's also bad because nothing's gonna break and therefore build. It's nothing's gonna adapt. Nothing's gonna grow. Mm-hmm. If I do it for long periods of time, really anything for long periods of time, that's also stress. But the key thing to do is to do

15:58 Shorter. Higher intensity exercise that'll cause my body to adapt. But won't put it into that. Inflamed stressful state.

16:08 And you also have to pepper in some lower intensity work. So this is your flexibility. Mm-hmm. So that you have recovery, you're getting um blood flow circulating, you're tapping into some mitochondrial work. So that you are still getting benefit of exercise, but it's not in that modern intensity. So that's what we mean by polarizing. So we were to talk in like the zone Talk that everyone talks. is out there, right? We're looking zones. So if we're talking about heart rate and the way that your body works, we have zone one, which is just sitting around. Yeah, like your own.

16:44 Zone two is the Bureau Science kind of thing where you're like let's let's work in this zone two area where we're working I was in zone two when you're talking about menstrual cycles. Yeah, there you go. That's it. Still a little bit have a conversation. Um for women it's good for recovery stress release. For men it's good to improve metabolic flexibility.

17:08 We're looking at zone three, four, that's the area you want to stay out of, unless you're specifically training for something that requires you to be there. So that would be your half marathons, your endurance races, that kind of stuff. Everyone wants to stay out of zone. Three four. During training. Yeah, during training. 'Cause that's the medium range. Yeah, that's medium range. So you want to jump into zone five. Hang around.

17:34 Yeah. Okay, a couple of minutes and then get out of there. Yeah. But in a week, this is the Yeah, it's clear. So Two to four days a week. You should be lifting progressively to lift heavy and Meaning

17:47 Um Heavier weights, fewer reps, right? One compound lift a day is Plus the augmented lifts that go behind it, right? So you're warming up first, then you're Gonna do one lift.

18:00 And then you're gonna do your jumping or your balance work. The other days of the week You will do Preferably Low intensity doing anything.

18:11 Walking briskly down the New York street could count as that. It's it's continuous motion. And then A couple days a week, add in your sprint intervals, your really high zone. Five, six high Intensity.

18:27 And then when you've got that. You can add in Your four by four VO two max. On one of the other days, because it sounds like a lot, but when I work with non pro athletes, I layer on behaviors. Absolutely. Because if I say all of this at once, nobody's gonna do anything. Always describe it as we have these pillars, right? First we have to nail sleep. Doesn't matter who you are, you have to'cause you cannot it's non negotiable. Yeah, you cannot invoke any kind of metabolic or body composition change without adequate sleep.

19:01 Also improves stress resilience. Then we look at nutrition and physity. The behaviors that go with both of those are somewhat independent. You have some people that are more motivated to do physical activity and some people who are more motivated to change nutritional habits. Most of the time, they're two different personalities. So we have to look at what comes next. And then we also have, which isn't lesser importance, but often neglected, is the mindfulness and community. So this is being out in nature, it's connecting with friends, might be going to group exercise class, it might be just having coffee, but that is really, really important for parasympathetic and whole like. Exactly. So there's a new book out, um coming out called JoycePan. I don't know if you've spoken with her. So she's a gerontologist and works with the very elderly, and she has a very specific You know, what determines

19:52 who's gonna kill it in that last decade of life. And That community part using your brain. you know, having interactions with human beings seems to be the key. And if you don't keep that going through this forties, fifties, sixties, when you get to seventy and eighty You're not gonna have a great end of your life.

20:12 What about the last phase then? So if someone's post menopausal does their exercise recommendations change at all. We like to start the habits early and continue them through. If you haven't started, it's not too late.

20:25 As we're seeing like with Lifmore and some other of the older age resources coming out, it's never too late to start. We just have to be very careful of how you start to have support and phase you in to these different exercise modalities. Is it the same exercises though? Meaning You know, the three days a week, the mobility, the strength, I am firmly postmenopausal. And I am doing all these things. But it's different, different people always ask me, what does heavy lifting mean? Right. It's relative. It's relative. My heavy. is not gonna be Stacey's heavy, or s I should say it the other way. Stacey's very heavy is not gonna be my heavy.

21:02 In Lifmore they just the authors describe the one The one rep max. And so one rep max is like Safely. What is the heaviest you can do one Rap.

21:12 You know, so for a bicep curl, what is the heaviest weight I can do one to fail, you know, to I'm gonna fail after this one. And for me that was about twenty pounds. With good form. Exactly. Safely with good form and so I could nail twenty. And so then they took them down to about seventy, eighty percent of that. Um, which for me was about fifteen, sixteen pounds. So that you can usually do about five reps before you hit failure. And that is what they consider lifting heavy. And that seemed to really resonate with my followers to understand what that meant. And there's so many women that underestimate their strength. See them and they gravitate towards the ten pound dumbbells. It's like

21:52 Yeah. Go to the next one. Do a couple of lifts with that. And then ideally I want you to put that away and pick up the next one. 'Cause that's gonna challenge you. Because women have been

22:03 so conditioned to do 10 to 15 reps to get quote toned and not really put in the work they need to to build muscle and to get the benefit out of strength training. And I'm always telling women, you're underestimating yourself in so many facets. Don't cheat yourself with the strength training as well. Because people have to remember what we're what we're training for now. It's different than I had a woman recently say I was taught To do Biceps curls five pounds thirty times.

22:31 Well, after thirty times, not only are you bored, but you'll probably be f at failure thirty times. That will build endurance. I am training to be as strong as possible. And when I'm a s when I have strength down Then I start playing with tempo so that I could build

22:48 replace some of the explosive muscle fibers that I'm gonna lose over time. To your point, Wanda, I um I've just been writing my book in Cape Town, as I was I told you before we started recording. And one of the studies that I read about while I was writing the book was a study done by some a guy called How Hershfield? And his colleagues. Where they ask they put people in these MRI scanners and they ask them to think about a famous celebrity. And then they ask them to think about themselves today. And then they ask them to think about themselves in ten years' time.

23:18 And in ten years time the same brain regions lit up. As if they were thinking about the celebrity. Which kind of thing. led them to conclude that in our brain we almost see our future selves as a bit of a stranger. Yes, that's right. And so when we think about long term planning.

23:33 This is in part why a lot of this advice is often most effective when it's put in the context of like short term performance or cognitive benefits. Because we really do struggle to like care about ourselves out. Ninety. Yeah. And we I think we all kinda think we can just f I figure it out later. in menopause is because we're also taking care of our parents in so many ways. You know, we're in this like raising kids, going through our own hormonal upheaval, and then watching our mothers, our grandmothers, our aunts age. And we

24:05 The way society is set up, women become the caretakers of their parents, generally the oldest daughter. And I have to give full credit to my sister, who lives in the same town as my mom and is a nurse. So she really is bearing the brunt of taking care of mama because I'm living this life. So thank you Leah if you're watching. It is such a tremendous stress. You know, and so Our motivation, my sister and I. Is like

24:26 Yeah. We don't want to do this to our daughters. Exactly. The other thing I wanna bring in is the brain health component, right? We talk about Alzheimer's and dementia. And one of the reasons I really preface doing high intensity work is the lactate production. Cause we're finding more and more research coming out Um showing that

24:45 Part of the development of dementia and Alzheimer's and the plaque is a misstep in brain metabolism. So when we're looking at brain metabolism and the brain uses a lot of glucose, it also uses lactate. Now for women, we have less of the glycolytic or lactate producing fibers, and we tend to lose those with age. Men are born with more, tend to hold on to them more, so it's not necessarily As big an issue for lactate production. Men need to spend more time in the low intensity being able to produce more of our fat burning.

25:16 Yeah. But for women doing that high intensity work and being able to produce lactate to then allow the heart and the brain to use that preferential fuel feeds forward to reducing the misstep in this brain metabolism component that occurs and it's such a sex difference when we're seeing a a a change in glucose metabolism in and around perimenopause and to menopause. So it's that lactate production that I is kind of the offshoot of the high intensity work that's super important for brain health. As well as when you look at glucose metabolism in the brain, I'm talking specifically

25:54 coming out of Arizona. And and from Lisa Muscone's work, and they looked at glucose utilization in the brain, especially the forebrain, through the transition, it's wildly different based on what phase of perimenopause, menopause, and postmenopause. that they're in. And it's it's absolutely astounding and and they're seeing patterns that can give clues that may be the women who are headed towards the dementia route versus those who aren't. Mm-hmm. And women are significantly more likely than men to develop dementia and Alzheimer's largely because they have certain unique biological risk factors and also'cause they live longer. Um And the sociocultural component. I keep bringing it up because I work stress. Yeah. But also if we're looking at women who are eighty, ninety years old now.

26:39 They're upbringing to this point is completely different than ours. Meaning that the job availability and the brain stimulation they had when they were in their forties, thirties, forties, fifties completely different than what we have now. Better or worse. So they didn't have the necessarily opportunity to be scientists, lawyers, medical doctors. So they didn't have as much stimulation of brain and and implications on that neuroplasticity. So we're seeing a higher Episodic.

27:08 issue of dementia and Alzheimer's in older women now. Because they didn't have the same lay down effect that we have. No, as fifty year olds, forty, fifty year olds and this and the stimulus we have for neuroplasticity. Oh so I can't like you're laying down grain pathways and neural fibers. So neuroplastic think about it like the bone, but you're creating pathways in your brain to make you lesser but more resilient to more resilient to dementia. But that but they're also gonna have to be able to do it. Younger. Are they not gonna have more stress?

27:39 If they're working. emotionally was If you choose to become a caretaker of a parent with dementia. you have a sixty percent increased risk. Now there's a genetic component, but when they took the genetics out of it J and they feel like it's the stress of caregiving for that parent. You are signing your own death warrant because now you are increasing your risk of death.

28:05 I might'cause yeah,'cause I'm right in thinking that women are Still both caregiver and now In the corporate world. Yes. Yep. Yes, that's right.

28:14 So it's both. Yeah. Stress from both ends. Lactate production for the wind. But you have to have an active plan to combat this. If you're a woman in the world, you are likely to have a caretaking role in some fashion. even if you are chasing other dreams when it comes to professionally, building good brain pathways is wonderful as far as a way to

28:41 help start from a higher standpoint before you have brain loss. However, we've Like we've said on these other tangents, the brain is that too. We need to think about active ways we're gonna combat what is happening. In today's world, naturally, and some of the factors are modern society that put us into this. pro inflammatory state. But we need to think about

29:02 making lactate, what you know, what's important for us. And it really is a plan. This whole I'm gonna figure it out when I'm ninety and the problems in front of me is too late for these medical problems. No, and back to your point about neuroplasticity, we're not reading as much. We're on our phones. And so Not in my house. Yeah. And so as as a culture, there's there's this worry that all this time on the phone and these dopamine hits and but not creating stories in your head and and reading for pleasure at night, you know, a lot of women are on their phones now before bed rather than developing that neuroplasticity that we get from storytelling.

29:43 What you just listened to was a most replayed moment from a previous episode. If you want to listen to that full episode, I've linked it down below. Check the description. Thank you.