July 2, 2025 • 30 mins
Health & Fitness Guru Mitch Little dropped into Patsy’s algorithm with his hilarious series of videos about his partner’s lived experience with Perimenopause. She simply had to see what works for their relationship as they navigate it together. He also shares his diet and exercise tips for women.
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Speaker 1 (00:00):
Welcome Back.
Speaker 2 (00:01):
The second series of my podcast has touched on the
role that men play in supporting women going through perimenopause
and menopause, and this episode continues on that theme. Mitch
Little came to my attention on Instagram in his series
of funny videos about his partner as they navigate the
perils of perimenopause together. It's comic relief for a condition
(00:24):
that some men feel as just too private to approach,
but Mitch is facing it headfirst, while also lending his
expertise in the fitness and wellness industry to women just
like me. Done Lululemon girls and enjoy. Put the castor
oil in your belly button.
Speaker 3 (00:44):
Menopause.
Speaker 1 (00:45):
It's coming for you no matter what. Let's build a
village of support.
Speaker 3 (00:50):
Why is it so damn hot in here?
Speaker 1 (00:52):
Menopause is so hot right now?
Speaker 4 (00:54):
I think them only and menopause.
Speaker 2 (00:56):
Women just want to feel hurt rage against the menopause.
Will consider this a community service announcement, Fellas.
Speaker 1 (01:05):
In this episode, my wife is.
Speaker 3 (01:07):
Currently going through perimenopause and I want to share some
valuable tips that I've learned with all the fellas. Tip
Number one snacks don't be messing around with the snacks
in the house. These are no longer yours. Your partner
is very up to date with the snack inventory, and
if there's one left in the fridge, this does not
belong to you. For safety reasons, you have to be
quieter about everything that you do. Any form of heavy breathing,
(01:27):
particularly from the nostrils, is now out of bounds. Things
like this could quite literally get you killed. I suggest,
if possible, thinking quieter is ideal. Even sounds like blinking,
which we didn't even know was a thing, is something
that you should avoid or learn to stop doing. Is
such a sweetie. I suggest waking up and just saying sorry.
You don't have to know what you're sorry for. But again,
(01:48):
this could quite literally save your life. If your partner
mentions how hot it is, don't you dare say that
it's not, even if it's a frozen winter's day. Be
whose shares a hot furnace spoiling larva ball she doesn't
want to hear your core temperature is comfortable and ideal.
If your partner asks you how your night sleep was,
respond with it was absolutely shit house because her sleep
(02:10):
regulating hormones estrogen and pogesterone currently not letting her sleep.
I was saying that you're feeling arrested and refreshed and
extremely risky Morge now jokes aside. Please know that although
you feel like at times you're living with a fire
breathing dragon or is she, she still loves you and
this is just an extremely tough period in any female's
(02:31):
life and they mean no harm. Fellas. Follow these simple
tips and not only will this help your partner out immensely,
you my friend may live to fight another day. My
name is Mitch Little, and that's all I have to
say about that.
Speaker 1 (02:43):
The man himself wise man indeed, Mitch.
Speaker 3 (02:47):
How are you good? Thank you Patchers for having me.
That was a lot of information to take on, wasn't it.
Speaker 1 (02:53):
It's brilliant information and very wise advice.
Speaker 3 (02:56):
Mitch.
Speaker 2 (02:56):
You are a Gold Coast based coach and personal fitness entrepreneur.
You have hundreds and thousands of followers on your Instagram page,
which I am not surprised. You put up the most
wonderful videos which help men navigate perimenopause and menopause. You're
(03:17):
a pioneer in spreading the word on support for women
and in fact, your own wife is in the throes
of perimenopause as we speak.
Speaker 3 (03:26):
Yes, that's right, and you know, to be honest, this
isn't something that I really broadcast that. It's not anything
in fact that I was really thinking about. But it's
just I suppose it's come to life that you know
what my wife is going through perimenopause now. It's something
that I didn't understand a few years ago. Truth be told,
(03:49):
I wish I did. It probably could have said us
both a lot of heartache and argument and whatnot. But
it's yeah, look, it's something that I'm glad that I
know more about now because it's made me understand what
females are going through. And you know, coming from a
thirty five year old bloke who's never going to go
through a mental cycle, I get all that. But I
(04:11):
think my message is to women that I just get it,
I understand, and I think that that's a start. That's
a conversation open there anyway.
Speaker 2 (04:20):
It's a great start because I think women up to
now don't feel heard, which is why I want to
make this podcast and every day and building my village
of support for women of you know, letting them know, hey,
other people are feeling the same way you are seen,
you are heard, and you know what, you're not going crazy.
(04:40):
And I think it's up to all of us. And
this series, Mitch is really focusing on the impact that
men can make and the role that men can play
in making it not a taboo subject anymore.
Speaker 3 (04:57):
Yeah. Absolutely, Well, I mean if you don't have even
just a base understanding that you know, between the age
of thirty five, I mean this is when perimenopause can
start for women. If men don't have an understanding of it,
and if females don't have an understanding of it, there
can be a lot of clashes. And you know, suicide rates,
(05:19):
divorce rates are at their peak during this time, and
I don't think it's a coincidence, But if the conversation
is a little bit more open, I just think there's
going to be a lot more understanding around the situation.
Speaker 1 (05:32):
Absolutely, absolute knowledge is power, right.
Speaker 3 (05:35):
Yeah.
Speaker 2 (05:35):
I do love because you know they say if you
don't laugh, you cry, So I really love how you've
brought humor to the argument. I'm going to play another
one of your reels which just had tears streaming down
my eyes.
Speaker 5 (05:49):
My wife is currently in the thickness, perimenopause.
Speaker 3 (05:51):
There she is right there. She's so sweet, a little sweetie.
Speaker 5 (05:54):
Anyway, She's handed me this list of things that she
either wants me to work on or stop doing, and
full just this is actually a sealed envelope and I'm
yet to read any of these. So we're going to
do this together. It's two pages. Don't help me by
doing laundry.
Speaker 3 (06:12):
You never get it right, so today.
Speaker 5 (06:13):
Stop opening new items in the fridge when there is
already one in use.
Speaker 3 (06:17):
It makes me want to stab you with a dirty fork.
Speaker 5 (06:20):
It's not very nice if you see me crying over
something pathetic.
Speaker 3 (06:23):
Hug me exclamation mark, you heartless jerk.
Speaker 5 (06:26):
Wow, I'm hot, like a fireball of lava hot. So
don't ask me to turn down the air conditioning or
the fan. Get yourself a jumper, dickhead, Stop very supportive.
Stop saying you've already said that I have brain fog.
Speaker 3 (06:39):
I don't know if the language is necessary.
Speaker 5 (06:41):
Sit the fut down and listen to it again and again.
For the love of God. Stop using more than one
roll of toilet paper. Don't tell me what to do.
Page two. Don't ask me if I'm angry. Yes, I
am Why am I angry? I don't know, so don't
ask why either. It's a little bit confusing. I've got
feelings too. The constant now, this is this getting nitpicky.
(07:01):
The constant scratching of your eyes, knows and throats at
nights makes me want to drive off our bedroom balcony.
Take a bloody any histamine.
Speaker 3 (07:09):
I'm feeling attacked. End note.
Speaker 5 (07:11):
Thank you for your patience and love while I've been
going through hell. My brain is currently rewiring itself. You're welcome.
It's a little bit nicer, thank you. Confession. I sometimes
flip you the bird when you turn your back. Would
anybody else like to add something?
Speaker 1 (07:25):
You know? It's so true.
Speaker 2 (07:27):
It's all those irrational responses that we as women are
so very aware of. And then after you know, you
snap at your partner. There's this immense feeling of regret
and guilt. But I can't even fathom how it must
be for you guys, because well, you know, how can
(07:47):
you figure out and navigate through it when we as
women are struggling as well like it? It must be
really difficult being on the other side of the hormonal change.
Speaker 3 (08:00):
Yeah, look absolutely, and you know you've got to choose
your words carefully even with answering that, because you know,
the the struggles that females go through, both physically and
emotionally is next level. You get your life slifted upside down.
You know, sometimes it feels like it's overnight. But you know,
(08:24):
on the other side, it's absolutely a difficult situation for
men also because we have to we have to learn
to be super understanding. And you know, I even just
joke with my wife that there's certain things that I'll
think about asking her, but then it's like, well, hang on,
I can actually do that myself. And I'm not even
(08:48):
joking that sense. There is so many things where I
might yell out to my Oh, think about yelling out
to my wife, you know, where are the scissors or
where is the milk? And then hang on, I'll put
my big boy pants on. This is not only going
to help me develop as a human. She's not going
to get frustrated because I know that even the sound
of me breathing at the moment is affecting her lifestyle. So,
(09:09):
you know, is it is a difficult time for both
men and women. But I truly do believe that if
men understand that there is this massive hormonal shit happening,
and you know that. I compare it to me having
a headache. Pat If I have a headache or I
have even just seven hours sleep instead of eight, well
(09:31):
I'm not a very good person. The next day, I'm snappy,
I'm not functioning well. Ladies are dealing with that twenty four,
seven or fifteen years relentlessly, So we just have to
look at the facts and be understanding.
Speaker 2 (09:46):
I believe, I love that it does test your relationship.
I've been with married to my husband for nearly thirty
years and obviously with him for longer than.
Speaker 1 (09:55):
That, and it really does.
Speaker 2 (09:57):
You have to, I think, go back to we're one
with your relationship and just do a reset. And it's
constantly evolving, like any relationship is.
Speaker 1 (10:06):
You grow together. But it is probably.
Speaker 2 (10:09):
One of the most challenging periods in a couple's life,
is you know, I guess it's resetting the boundaries and
seeing where best you can support each other in moving
through it together.
Speaker 3 (10:23):
Yeah. Absolutely, I mean there's different curveballs, there's different emotions.
You know, I can walk into a room and see
my wife crying and I'll ask her, you know, why
are you crying and she'll say there's no reason, and
for me, I said, but there has to be a
reason you're crying. No, there's no reason, you know. And
there's there's the different questions that get thrown at you.
(10:45):
The other night, we were just sitting there casually watching TV,
and my wife asked me if I would cry if
I was at a funeral.
Speaker 4 (10:52):
So there's all of these bizarre questions and bizarre chain
just in behavior that you just you know, when.
Speaker 3 (11:03):
I know now that what's happening, it seems much more
normal and I can.
Speaker 1 (11:09):
What was your answer, would you try at a funeral?
Speaker 3 (11:11):
Do you know? Do you know what I actually said? Pat?
I said, I'm not at an answering that question. I
can't believe you disasked that.
Speaker 2 (11:19):
That would be the love God's response as well. I
asked him the other day, I said, if I died,
would you remarry? And if you did, like, what sort
of woman would.
Speaker 4 (11:31):
Know that?
Speaker 1 (11:32):
I'm not dignifying that with an answer.
Speaker 3 (11:35):
Yeah, no, that's that's actually a conversation that we've had
as well. She's even given me a little list of
people that she would be okay with. Yeah, I forget
who they were, but there was a list. She's like,
I'd be okay with this, I'd be okay with that.
But she said if it was somebody who wasn't on
the list, that she would come and haunt me every
(11:56):
single night.
Speaker 1 (11:57):
That's hilarious.
Speaker 3 (11:59):
So you can get away from it if she passes away.
So it's never ending, which.
Speaker 2 (12:04):
You do have a lifetime of experience and knowledge within
the health and exercise industry. That is your feather in
your cap bone density is a major major issue in menopause.
Exercise is not something that I have to be honest, enjoy.
Let's face it, we're having so many hot flushes. The
(12:24):
last thing I want to do is get even hotter
and sweat. Plus we're dealing with, you know, a sore body.
We feel like we're eighty when we're not, saw muscles, stiffness,
all those fun things. So exercise is kind of the
last thing that you feel like doing. What do you
recommend for women in that stage as far as you
(12:48):
know what can help us going through perimenopause and menopause
when it comes to fitness.
Speaker 3 (12:52):
Yeah, absolutely, So I'll start by saying what I believe
the mistakes are that women do make when they go
through pairing menopause. First of all, there's a massive shift
in a female's body when you go through this period.
There's a big change in body composition, so you might
(13:13):
notice a drop and lean muscle mass. You might also
notice an increase of body fat, particularly in areas that
once upon a time you didn't have an issue. Also,
it's just yeah, it also, yeah, that's right. You'll get
a little bit more body fat distributed into your midsection.
But what women can tend to do is freak out
(13:37):
and go, okay, well, when was I happy with my physique?
Okay when I was twenty, I'm going to do what
I did when I was twenty. So all of a sudden,
you start thinking that you've got to do this immense
amount of exercise, just above and beyond what you've usually
been doing. And this can cause eights pains, This can
(13:57):
give you an unhealthy relationship with ex whereas an actual fact,
it's not about doing more. It's about being smarter, and
it's about looking at what are the facts and what
is going to benefit you through this period.
Speaker 2 (14:10):
Because a lot of women take up pilates or yoga,
sort of more kinder forms of exercise, gentler forms of
exercise but still get the benefit from their regime.
Speaker 3 (14:23):
Yeah. Absolutely, And you know, ultimately the best form of
exercise is the one that you enjoy the most. That
is really what you want to look at first and foremost.
What do I enjoy? What is going to get me
up out of bed, What is going to get me moving,
what's going to motivate me? That is the most important thing.
But when we look at what is really beneficial for
(14:43):
a female during perimenophorse and menophause, it is bone density
and lean muscle mass. Due to the decrease in estrogen
and pagesterone, you will see a drop in lean muscle
mass and bone density. So something like strength training is
a huge, huge benefit. Now, this doesn't mean that you've
got to go to the gym and break all sorts
(15:04):
of world records. You can just through some basic exercises
at home, because ultimately, keeping your bone strong, keeping your
lee muscle mass is really the fountain of youth. It
keeps you strong, it gives you good posture, and it
also puts you in a really good frame of minds.
My wife actually said something really really great yesterday. She
(15:26):
was writing a blog that she's going to send out
a few days. She mentioned that she used to love
strength training like she loved it, that really motivated her,
but her energy is not so great anymore, etc. But
she now knows that it's a necessity. So even though
she doesn't have the energy, she knows that it's a
(15:46):
necessity for her body to basically stay on track because
without it, you can really really start to decline. So
I would recommend to any females going through perimenopause that
you do look incorporating some form of basic strength training,
even if it's once a week. The benefits that you
receive from it are just incredible.
Speaker 2 (16:08):
It's like they're saying, isn't it Use it or lose it.
Speaker 3 (16:12):
It's really true, and it's even more true now because
you know, perimenopause can be a real asshole. It's just
this massive shift in hormones and it basically just feeds
off your emotions, your bone density, lean muscle mass, and
you can see such a fast decline and it can
be quite terrifying, but it isn't doom and gloom. Adding
(16:35):
some strength training can really really offset this decline. And
one thing that my wife is noticing just through strength
training again we actually started training together again because I
knew that this would motivate her. I know that this
is a time where she does need me to step
in and be there for her. We can head to
the gym and she's feeling tired and not motivated, but
(16:57):
every single time we walk out, she's energized and vigorated.
There's been times actually where she's broke down in tears
because she's so glad that she's doing it and it
makes her proud of herself, and that's, for me, is
quite inspiring to see. It's actually the most I've enjoyed
training in many, many years, because I like to see
(17:17):
the benefits it's giving her.
Speaker 2 (17:19):
Yeah, you know what you're doing is you're not only
building your bond with her, but you're empowering her to
take control of her peri menopause and to feel in
control of it, because you do feel like an alien's
taken over your body and you just feel so alien
like and like you have no control. You're at its
(17:39):
whim and it's mercy. So I really think that is
the greatest gift you could give her, is to empower
her and make her feel in control of the situation,
and that she's coping.
Speaker 3 (17:51):
Yeah. Absolutely. And one of the biggest things too, pat
that I think everybody should understand, particularly ladies at this
stage of life, is the benefit that it can give
your mental health. So I've seen my wife go up
and down just with a rollercoaster of emotions. Exercise, within
itself is one of the best things that you can
(18:13):
do to boost your mental health. It was only a
few days ago. We're at the gym, and this sounds
terrible to say, but I saw my wife smile and
I did this massive double take and I said, I'm
not joking right now, but I haven't seen that sort
of uplifting, really genuine, true smile for a long time.
(18:34):
And I said, like, was that real or was it fake?
And she said, no, I think it was real. And
I was like, oh my gosh, that is just you know,
that is amazing to see. And it was just exercise
and jewsed happiness.
Speaker 1 (18:48):
Yes, yeah, she was beaming.
Speaker 2 (18:50):
And you know, I totally get that because sometimes I
look in the mirror and I look back at the reflection. I'm,
you know, in my early fifties now, and I think
I don't recognize that person. Does that make sense? It's
like you lose yourself when you're a mum and a
partner and you've got your career, you do you lose
yourself and you don't recognize yourself and you do look older,
(19:12):
you're aging gracefully and whatever else.
Speaker 1 (19:14):
But true happiness comes from within.
Speaker 3 (19:19):
Yeah, absolutely, And you know, I think any day that
we are actually alive is a fantastic day. And I
completely understand that there's a massive shift in an individual's
mindset where you know, I don't actually look like I
did once upon a time, or whatever the case may be.
But I'll always say to our clients that it is
(19:42):
okay to have aesthetic goals. There's absolutely no nothing wrong
with wanting to change the way that you look in
the mirror because you know, look good, feel good. Absolutely
I get that. But if we only lean on that
as our one metric of success or how we feel,
we can be quite disappointed. Because I believe if we
(20:04):
start focusing on other metrics like bone density, lean muscle mass,
cardiovascular health, we can actually find so many more wins
within our day. Instead of being one hundred percent fixated
on one thing, it can lead you down a path
of I just don't think it's extremely motivating. And that's
something that I've even learned myself personally over the years.
(20:24):
I used to be obsessed with the mirror, but now
just with a bit more maturity, I can now see
the value in focusing on other things as well.
Speaker 2 (20:33):
That's the thing too, I think as you ages, once
upon a time, for many decades, it might have been
working out or whatever to fit into that dress for
that wedding or for your own wedding, or to wear
the bikini when you go to the beach. But now
it is it's something so much more deeper about that.
It's about your longevity and your health and being around
for your kids and being the best version of you
(20:56):
that you can be.
Speaker 3 (20:57):
I am.
Speaker 1 (20:58):
I'm notoriously bad at exercise.
Speaker 2 (21:01):
I do not enjoy it, and it's I guess it's
a vicious circle in it. I do shift work, shift hours,
and so the motivation is just not there. What would
your advice be for women like me who really don't exercise?
Speaker 1 (21:17):
Is a brisk walk?
Speaker 3 (21:18):
You know?
Speaker 2 (21:18):
I might have a brisk walk two or three times
a week with the dog, but is that enough?
Speaker 3 (21:24):
Look, something is always going to be better than nothing.
That's actually something that everybody should remember that you don't
have to on your first day climb straight to the
top of the mountain. A start for you might be
walking to the end of the street and back, and
then that's something that you can progress from. A lot
of people set really unrealistic.
Speaker 2 (21:46):
That's where I failed in the past. Yeah, and just
gone absolutely gung ho. And my husband said, hey, you
just you know, I might think I need to do
something for nights a week. He's like, no, no, no,
just little bits.
Speaker 3 (21:57):
Yeah. Absolutely, set yourself realistic targets. Pencil something down and
think of a form of exercise that you think you
would enjoy. Make a commitment to yourself that you are
going to do that this week, and then if you
feel like you can commit to more, then you should progress.
Something is better than nothing, And I think what does
(22:20):
stop a lot of people from starting is thinking that
they need to break world records from the very beginning.
And life doesn't work like that. It doesn't matter if
it's weight loss or if it's your business. You have
to start at the start line and just make those progressions.
So just move. It will be the best investment that
(22:40):
you could possibly make during this time in your life.
Speaker 2 (22:43):
And you know what, I think it's prioritizing yourself for
a change, instead of putting everyone else as your first priority,
shifting them absolutely, shifting the spotlight to yourself. What about diet, Mitch,
what would you recommend to women that can help assist
especially with hot flushers and just your general of health
across that sort of time.
Speaker 3 (23:02):
Yeah, absolutely so. The female weight loss industry is a
multi billion dollar industry, and you'll probably find that once
you sort of hit the age of forty, you start
seeing all these little weird pop ups on your phone. Okay,
you know, put the cart oil in your belly button,
do the twenty floor before google it? All right, everybody,
(23:26):
gurgle it. You'll just be blown away. You know, you'll
be told that you need a fast, You'll be told
that you need a detox, you liver, all these things,
whereas natural fact, the best thing that you can do
is this comes straight back to the basics. Yeah, right,
there's small things that we can do. Make sure that
we're getting enough protein so we're feeding our lean muscle mass,
(23:46):
make sure that we're hydrating. There's nothing complex about improving
your health or losing a little bit of weight. You
have to follow a lifestyle, and you know this means
that you're still going to have a glass of wine,
you're still going to go out and enjoy your meal
with your friends on the weekend. But it also does
boil down to being accountable, understanding that you do have
(24:08):
to control your calories, control your habits. Because many women
during menopause and perimenopause believe that weight loss is impossible,
whereas it's just about coming back to the basics and
being consistent with it. I'll always say pat that if
what you're doing feel short term and you're not enjoying it,
you're only going to get short term results. And I
(24:29):
believe that women are notorious for unfortunately being led a
stray down down a path of that diet. It's awful
some of the things that I've heard women do it Like,
I've never even heard of that.
Speaker 1 (24:42):
What what are some of the things?
Speaker 3 (24:47):
Oh? Look, I think the biggest things at the moment
is like, yeah, the cast royal thing. I don't know
how it works, but you put cast roil and your
belly button, put a band aid over it, go to
sleep and apparent Yeah, apparently that's meant to help you
lose weight. Fasting is a huge one with women, which
(25:08):
I'm not against fasting, but ninety nine percent of the
world's population isn't going to enjoy it, you know, even
just things like keto carnivore. You know, you go forty
to fifty years enjoying bread and then all of a
sudden you think that you've got to stop it. It's ridiculous.
Speaker 1 (25:24):
Yeah, I couldn't go without bread.
Speaker 3 (25:27):
I eat bread every single day, every day.
Speaker 2 (25:29):
Oh, you're a workout demon, though, But I have cut
it back. But I think there's a shift. Isn't there
a shift back to white bread?
Speaker 3 (25:37):
Now? Look, I recommend that you just eat whatever bread
you like. Okay. The biggest things that cause weight gain
for an individual is like, all right, if you're not
getting enough protein in your day, you're going to find
yourself very hungry. When you're hungry, you're more inclined to
snack on chips than chocolate. So it's just about having
(25:59):
a sensible balance of nutrients and just following some really
basic guidelines that put you in a very safe lane
of success. And when you realize it, it's like, oh
my gosh, what have I been doing my whole life?
This is actually, isn't that difficult. We We work with
women who have struggled to lose even just one kilo
for years on end, to then lose a kilo in
(26:21):
the first week and go, wow, I was actually eating
sandwiches this week. That was lovely.
Speaker 1 (26:25):
Yeah, it's motivating, isn't it.
Speaker 3 (26:27):
It is? It is motivating, but it's also really basic.
But you know, the basics have been thrown out the
window and replaced with complicated nonsense.
Speaker 2 (26:36):
With protein as a perimenopause and menopausal women, do we
need more protein intaken?
Speaker 1 (26:43):
And just how much should we be having on a
daily basis?
Speaker 3 (26:47):
Look, on average, we recommend that you should try and
hit one point five grams of protein per kilo of
your body weight. That's just going to put you in
a really sack position. It doesn't have to be exact,
but that's a good starting point and it doesn't have
to be as complicated as you think. If you're having
a few eggs for breakfast, you know, a chicken sandwich
(27:09):
at lunch, some spaghetti bolonaise at dinner, the chances are
the majority of people are going to be hitting their
proteins targets. Yeah, but it is extremely important protein, like
I said, will help maintain your lean muscle mouse and
it's the most important macro nutrient to make sure that
you feel full.
Speaker 2 (27:27):
So if people want to follow you, Mitch, it's Mitch
Little Academy on Instagram.
Speaker 3 (27:33):
Yeah, Mitch Little Academy. If you just start on Instagram, Facebook, anywhere,
you'll be able to You'll be able to see what
I'm about.
Speaker 2 (27:41):
It's a handy tool for women too, who perhaps can't
go to the expense of hiring a personal trainer or
have a gym membership.
Speaker 1 (27:49):
I mean, there's so your Instagram start again.
Speaker 2 (27:53):
Your Instagram videos are so jam packed full of really
great expert advice, and it kind of takes the burden off,
you know, having to follow that regime as well if
they just follow you. There's so many great tips about
perimenopause and menopause fitness.
Speaker 3 (28:10):
Yeah. Absolutely, And like I said, this is something that
I'm still learning about every single day. Is something that
I'm researching or just just learning through the experiences that
I'm having with my wife and being able to get
her honest feedback each day. You know, things like how
did you sleep last night, how do you feel today,
(28:31):
how are your joints. How do you feel after your workout?
It's really interesting to ask these questions and just get
more of a picture of what's actually happening with you
physically and mentally at the moment.
Speaker 1 (28:44):
I love that, Mitch.
Speaker 2 (28:46):
I really want to congratulate you. It is absolutely phenomenal
what you're doing. It's amazing for women, but also even
more so for guys who need advice or support. Even
I recommend you follow Mitch Little on Instagram. You will
definitely get, if not a laugh, some great advice from it.
Speaker 1 (29:05):
So I thank you from the bottom of my heart.
Speaker 3 (29:08):
No, thank you so much. And yeah, I appreciate you
helping helping get that message out. And good work to
you as well for making the conversation a little bit
more mainstream, because you know, one thing that I can
tell you for a factor is since I've started speaking
about it a little bit more and you know, just
posting some reels on social media that are getting some traction,
(29:30):
seeing the comments pop up. My wife has actually said
that reading some of the comments on the post of
and putting up has been like therapy to her because
it makes her feel like she's not alone. And I
think that if I think that if women are more
open to talk about it amongst themselves, even that within
itself is going to be a massive, massive start to
(29:53):
help so many women through this process.
Speaker 2 (29:55):
It's a shift, Mitch, It's a shift, and it's I
don't even want to say it's a minor revolution. It's
a major revolution. Like the time has come to talk
about it. We've been suffering all these decades for far
too long, and it's you know, it's a change. The
leaf has turned over and this is the way forward.
And thank you for helping be part of that.
Speaker 3 (30:15):
Not my pleasure, no worries at all.
Speaker 2 (30:19):
And you can follow Mit shodline at Mitch Little Academy.
He also has a handy app you can download to
help reach your health and fitness goals going forward. Nutrition
is a common theme when I speak to women about menopause.
Speaker 1 (30:32):
I'll be touching on that a little later on Rage
Against the Menopause.
Speaker 2 (30:36):
You know, you can always drop into my dms with
suggestions of things you'd like covered in your journey. Perhaps
you want to share your lived experience or how my
podcast has helped you. Hit me up on Insta at
Patrina
Speaker 1 (30:50):
Jones Newman, Rage Against the menopause,
Welcome Back.
Speaker 2 (00:01):
The second series of my podcast has touched on the
role that men play in supporting women going through perimenopause
and menopause, and this episode continues on that theme. Mitch
Little came to my attention on Instagram in his series
of funny videos about his partner as they navigate the
perils of perimenopause together. It's comic relief for a condition
(00:24):
that some men feel as just too private to approach,
but Mitch is facing it headfirst, while also lending his
expertise in the fitness and wellness industry to women just
like me. Done Lululemon girls and enjoy. Put the castor
oil in your belly button.
Speaker 3 (00:44):
Menopause.
Speaker 1 (00:45):
It's coming for you no matter what. Let's build a
village of support.
Speaker 3 (00:50):
Why is it so damn hot in here?
Speaker 1 (00:52):
Menopause is so hot right now?
Speaker 4 (00:54):
I think them only and menopause.
Speaker 2 (00:56):
Women just want to feel hurt rage against the menopause.
Will consider this a community service announcement, Fellas.
Speaker 1 (01:05):
In this episode, my wife is.
Speaker 3 (01:07):
Currently going through perimenopause and I want to share some
valuable tips that I've learned with all the fellas. Tip
Number one snacks don't be messing around with the snacks
in the house. These are no longer yours. Your partner
is very up to date with the snack inventory, and
if there's one left in the fridge, this does not
belong to you. For safety reasons, you have to be
quieter about everything that you do. Any form of heavy breathing,
(01:27):
particularly from the nostrils, is now out of bounds. Things
like this could quite literally get you killed. I suggest,
if possible, thinking quieter is ideal. Even sounds like blinking,
which we didn't even know was a thing, is something
that you should avoid or learn to stop doing. Is
such a sweetie. I suggest waking up and just saying sorry.
You don't have to know what you're sorry for. But again,
(01:48):
this could quite literally save your life. If your partner
mentions how hot it is, don't you dare say that
it's not, even if it's a frozen winter's day. Be
whose shares a hot furnace spoiling larva ball she doesn't
want to hear your core temperature is comfortable and ideal.
If your partner asks you how your night sleep was,
respond with it was absolutely shit house because her sleep
(02:10):
regulating hormones estrogen and pogesterone currently not letting her sleep.
I was saying that you're feeling arrested and refreshed and
extremely risky Morge now jokes aside. Please know that although
you feel like at times you're living with a fire
breathing dragon or is she, she still loves you and
this is just an extremely tough period in any female's
(02:31):
life and they mean no harm. Fellas. Follow these simple
tips and not only will this help your partner out immensely,
you my friend may live to fight another day. My
name is Mitch Little, and that's all I have to
say about that.
Speaker 1 (02:43):
The man himself wise man indeed, Mitch.
Speaker 3 (02:47):
How are you good? Thank you Patchers for having me.
That was a lot of information to take on, wasn't it.
Speaker 1 (02:53):
It's brilliant information and very wise advice.
Speaker 3 (02:56):
Mitch.
Speaker 2 (02:56):
You are a Gold Coast based coach and personal fitness entrepreneur.
You have hundreds and thousands of followers on your Instagram page,
which I am not surprised. You put up the most
wonderful videos which help men navigate perimenopause and menopause. You're
(03:17):
a pioneer in spreading the word on support for women
and in fact, your own wife is in the throes
of perimenopause as we speak.
Speaker 3 (03:26):
Yes, that's right, and you know, to be honest, this
isn't something that I really broadcast that. It's not anything
in fact that I was really thinking about. But it's
just I suppose it's come to life that you know
what my wife is going through perimenopause now. It's something
that I didn't understand a few years ago. Truth be told,
(03:49):
I wish I did. It probably could have said us
both a lot of heartache and argument and whatnot. But
it's yeah, look, it's something that I'm glad that I
know more about now because it's made me understand what
females are going through. And you know, coming from a
thirty five year old bloke who's never going to go
through a mental cycle, I get all that. But I
(04:11):
think my message is to women that I just get it,
I understand, and I think that that's a start. That's
a conversation open there anyway.
Speaker 2 (04:20):
It's a great start because I think women up to
now don't feel heard, which is why I want to
make this podcast and every day and building my village
of support for women of you know, letting them know, hey,
other people are feeling the same way you are seen,
you are heard, and you know what, you're not going crazy.
(04:40):
And I think it's up to all of us. And
this series, Mitch is really focusing on the impact that
men can make and the role that men can play
in making it not a taboo subject anymore.
Speaker 3 (04:57):
Yeah. Absolutely, Well, I mean if you don't have even
just a base understanding that you know, between the age
of thirty five, I mean this is when perimenopause can
start for women. If men don't have an understanding of it,
and if females don't have an understanding of it, there
can be a lot of clashes. And you know, suicide rates,
(05:19):
divorce rates are at their peak during this time, and
I don't think it's a coincidence, But if the conversation
is a little bit more open, I just think there's
going to be a lot more understanding around the situation.
Speaker 1 (05:32):
Absolutely, absolute knowledge is power, right.
Speaker 3 (05:35):
Yeah.
Speaker 2 (05:35):
I do love because you know they say if you
don't laugh, you cry, So I really love how you've
brought humor to the argument. I'm going to play another
one of your reels which just had tears streaming down
my eyes.
Speaker 5 (05:49):
My wife is currently in the thickness, perimenopause.
Speaker 3 (05:51):
There she is right there. She's so sweet, a little sweetie.
Speaker 5 (05:54):
Anyway, She's handed me this list of things that she
either wants me to work on or stop doing, and
full just this is actually a sealed envelope and I'm
yet to read any of these. So we're going to
do this together. It's two pages. Don't help me by
doing laundry.
Speaker 3 (06:12):
You never get it right, so today.
Speaker 5 (06:13):
Stop opening new items in the fridge when there is
already one in use.
Speaker 3 (06:17):
It makes me want to stab you with a dirty fork.
Speaker 5 (06:20):
It's not very nice if you see me crying over
something pathetic.
Speaker 3 (06:23):
Hug me exclamation mark, you heartless jerk.
Speaker 5 (06:26):
Wow, I'm hot, like a fireball of lava hot. So
don't ask me to turn down the air conditioning or
the fan. Get yourself a jumper, dickhead, Stop very supportive.
Stop saying you've already said that I have brain fog.
Speaker 3 (06:39):
I don't know if the language is necessary.
Speaker 5 (06:41):
Sit the fut down and listen to it again and again.
For the love of God. Stop using more than one
roll of toilet paper. Don't tell me what to do.
Page two. Don't ask me if I'm angry. Yes, I
am Why am I angry? I don't know, so don't
ask why either. It's a little bit confusing. I've got
feelings too. The constant now, this is this getting nitpicky.
(07:01):
The constant scratching of your eyes, knows and throats at
nights makes me want to drive off our bedroom balcony.
Take a bloody any histamine.
Speaker 3 (07:09):
I'm feeling attacked. End note.
Speaker 5 (07:11):
Thank you for your patience and love while I've been
going through hell. My brain is currently rewiring itself. You're welcome.
It's a little bit nicer, thank you. Confession. I sometimes
flip you the bird when you turn your back. Would
anybody else like to add something?
Speaker 1 (07:25):
You know? It's so true.
Speaker 2 (07:27):
It's all those irrational responses that we as women are
so very aware of. And then after you know, you
snap at your partner. There's this immense feeling of regret
and guilt. But I can't even fathom how it must
be for you guys, because well, you know, how can
(07:47):
you figure out and navigate through it when we as
women are struggling as well like it? It must be
really difficult being on the other side of the hormonal change.
Speaker 3 (08:00):
Yeah, look absolutely, and you know you've got to choose
your words carefully even with answering that, because you know,
the the struggles that females go through, both physically and
emotionally is next level. You get your life slifted upside down.
You know, sometimes it feels like it's overnight. But you know,
(08:24):
on the other side, it's absolutely a difficult situation for
men also because we have to we have to learn
to be super understanding. And you know, I even just
joke with my wife that there's certain things that I'll
think about asking her, but then it's like, well, hang on,
I can actually do that myself. And I'm not even
(08:48):
joking that sense. There is so many things where I
might yell out to my Oh, think about yelling out
to my wife, you know, where are the scissors or
where is the milk? And then hang on, I'll put
my big boy pants on. This is not only going
to help me develop as a human. She's not going
to get frustrated because I know that even the sound
of me breathing at the moment is affecting her lifestyle. So,
(09:09):
you know, is it is a difficult time for both
men and women. But I truly do believe that if
men understand that there is this massive hormonal shit happening,
and you know that. I compare it to me having
a headache. Pat If I have a headache or I
have even just seven hours sleep instead of eight, well
(09:31):
I'm not a very good person. The next day, I'm snappy,
I'm not functioning well. Ladies are dealing with that twenty four,
seven or fifteen years relentlessly, So we just have to
look at the facts and be understanding.
Speaker 2 (09:46):
I believe, I love that it does test your relationship.
I've been with married to my husband for nearly thirty
years and obviously with him for longer than.
Speaker 1 (09:55):
That, and it really does.
Speaker 2 (09:57):
You have to, I think, go back to we're one
with your relationship and just do a reset. And it's
constantly evolving, like any relationship is.
Speaker 1 (10:06):
You grow together. But it is probably.
Speaker 2 (10:09):
One of the most challenging periods in a couple's life,
is you know, I guess it's resetting the boundaries and
seeing where best you can support each other in moving
through it together.
Speaker 3 (10:23):
Yeah. Absolutely, I mean there's different curveballs, there's different emotions.
You know, I can walk into a room and see
my wife crying and I'll ask her, you know, why
are you crying and she'll say there's no reason, and
for me, I said, but there has to be a
reason you're crying. No, there's no reason, you know. And
there's there's the different questions that get thrown at you.
(10:45):
The other night, we were just sitting there casually watching TV,
and my wife asked me if I would cry if
I was at a funeral.
Speaker 4 (10:52):
So there's all of these bizarre questions and bizarre chain
just in behavior that you just you know, when.
Speaker 3 (11:03):
I know now that what's happening, it seems much more
normal and I can.
Speaker 1 (11:09):
What was your answer, would you try at a funeral?
Speaker 3 (11:11):
Do you know? Do you know what I actually said? Pat?
I said, I'm not at an answering that question. I
can't believe you disasked that.
Speaker 2 (11:19):
That would be the love God's response as well. I
asked him the other day, I said, if I died,
would you remarry? And if you did, like, what sort
of woman would.
Speaker 4 (11:31):
Know that?
Speaker 1 (11:32):
I'm not dignifying that with an answer.
Speaker 3 (11:35):
Yeah, no, that's that's actually a conversation that we've had
as well. She's even given me a little list of
people that she would be okay with. Yeah, I forget
who they were, but there was a list. She's like,
I'd be okay with this, I'd be okay with that.
But she said if it was somebody who wasn't on
the list, that she would come and haunt me every
(11:56):
single night.
Speaker 1 (11:57):
That's hilarious.
Speaker 3 (11:59):
So you can get away from it if she passes away.
So it's never ending, which.
Speaker 2 (12:04):
You do have a lifetime of experience and knowledge within
the health and exercise industry. That is your feather in
your cap bone density is a major major issue in menopause.
Exercise is not something that I have to be honest, enjoy.
Let's face it, we're having so many hot flushes. The
(12:24):
last thing I want to do is get even hotter
and sweat. Plus we're dealing with, you know, a sore body.
We feel like we're eighty when we're not, saw muscles, stiffness,
all those fun things. So exercise is kind of the
last thing that you feel like doing. What do you
recommend for women in that stage as far as you
(12:48):
know what can help us going through perimenopause and menopause
when it comes to fitness.
Speaker 3 (12:52):
Yeah, absolutely, So I'll start by saying what I believe
the mistakes are that women do make when they go
through pairing menopause. First of all, there's a massive shift
in a female's body when you go through this period.
There's a big change in body composition, so you might
(13:13):
notice a drop and lean muscle mass. You might also
notice an increase of body fat, particularly in areas that
once upon a time you didn't have an issue. Also,
it's just yeah, it also, yeah, that's right. You'll get
a little bit more body fat distributed into your midsection.
But what women can tend to do is freak out
(13:37):
and go, okay, well, when was I happy with my physique?
Okay when I was twenty, I'm going to do what
I did when I was twenty. So all of a sudden,
you start thinking that you've got to do this immense
amount of exercise, just above and beyond what you've usually
been doing. And this can cause eights pains, This can
(13:57):
give you an unhealthy relationship with ex whereas an actual fact,
it's not about doing more. It's about being smarter, and
it's about looking at what are the facts and what
is going to benefit you through this period.
Speaker 2 (14:10):
Because a lot of women take up pilates or yoga,
sort of more kinder forms of exercise, gentler forms of
exercise but still get the benefit from their regime.
Speaker 3 (14:23):
Yeah. Absolutely, And you know, ultimately the best form of
exercise is the one that you enjoy the most. That
is really what you want to look at first and foremost.
What do I enjoy? What is going to get me
up out of bed, What is going to get me moving,
what's going to motivate me? That is the most important thing.
But when we look at what is really beneficial for
(14:43):
a female during perimenophorse and menophause, it is bone density
and lean muscle mass. Due to the decrease in estrogen
and pagesterone, you will see a drop in lean muscle
mass and bone density. So something like strength training is
a huge, huge benefit. Now, this doesn't mean that you've
got to go to the gym and break all sorts
(15:04):
of world records. You can just through some basic exercises
at home, because ultimately, keeping your bone strong, keeping your
lee muscle mass is really the fountain of youth. It
keeps you strong, it gives you good posture, and it
also puts you in a really good frame of minds.
My wife actually said something really really great yesterday. She
(15:26):
was writing a blog that she's going to send out
a few days. She mentioned that she used to love
strength training like she loved it, that really motivated her,
but her energy is not so great anymore, etc. But
she now knows that it's a necessity. So even though
she doesn't have the energy, she knows that it's a
(15:46):
necessity for her body to basically stay on track because
without it, you can really really start to decline. So
I would recommend to any females going through perimenopause that
you do look incorporating some form of basic strength training,
even if it's once a week. The benefits that you
receive from it are just incredible.
Speaker 2 (16:08):
It's like they're saying, isn't it Use it or lose it.
Speaker 3 (16:12):
It's really true, and it's even more true now because
you know, perimenopause can be a real asshole. It's just
this massive shift in hormones and it basically just feeds
off your emotions, your bone density, lean muscle mass, and
you can see such a fast decline and it can
be quite terrifying, but it isn't doom and gloom. Adding
(16:35):
some strength training can really really offset this decline. And
one thing that my wife is noticing just through strength
training again we actually started training together again because I
knew that this would motivate her. I know that this
is a time where she does need me to step
in and be there for her. We can head to
the gym and she's feeling tired and not motivated, but
(16:57):
every single time we walk out, she's energized and vigorated.
There's been times actually where she's broke down in tears
because she's so glad that she's doing it and it
makes her proud of herself, and that's, for me, is
quite inspiring to see. It's actually the most I've enjoyed
training in many, many years, because I like to see
(17:17):
the benefits it's giving her.
Speaker 2 (17:19):
Yeah, you know what you're doing is you're not only
building your bond with her, but you're empowering her to
take control of her peri menopause and to feel in
control of it, because you do feel like an alien's
taken over your body and you just feel so alien
like and like you have no control. You're at its
(17:39):
whim and it's mercy. So I really think that is
the greatest gift you could give her, is to empower
her and make her feel in control of the situation,
and that she's coping.
Speaker 3 (17:51):
Yeah. Absolutely. And one of the biggest things too, pat
that I think everybody should understand, particularly ladies at this
stage of life, is the benefit that it can give
your mental health. So I've seen my wife go up
and down just with a rollercoaster of emotions. Exercise, within
itself is one of the best things that you can
(18:13):
do to boost your mental health. It was only a
few days ago. We're at the gym, and this sounds
terrible to say, but I saw my wife smile and
I did this massive double take and I said, I'm
not joking right now, but I haven't seen that sort
of uplifting, really genuine, true smile for a long time.
(18:34):
And I said, like, was that real or was it fake?
And she said, no, I think it was real. And
I was like, oh my gosh, that is just you know,
that is amazing to see. And it was just exercise
and jewsed happiness.
Speaker 1 (18:48):
Yes, yeah, she was beaming.
Speaker 2 (18:50):
And you know, I totally get that because sometimes I
look in the mirror and I look back at the reflection. I'm,
you know, in my early fifties now, and I think
I don't recognize that person. Does that make sense? It's
like you lose yourself when you're a mum and a
partner and you've got your career, you do you lose
yourself and you don't recognize yourself and you do look older,
(19:12):
you're aging gracefully and whatever else.
Speaker 1 (19:14):
But true happiness comes from within.
Speaker 3 (19:19):
Yeah, absolutely, And you know, I think any day that
we are actually alive is a fantastic day. And I
completely understand that there's a massive shift in an individual's
mindset where you know, I don't actually look like I
did once upon a time, or whatever the case may be.
But I'll always say to our clients that it is
(19:42):
okay to have aesthetic goals. There's absolutely no nothing wrong
with wanting to change the way that you look in
the mirror because you know, look good, feel good. Absolutely
I get that. But if we only lean on that
as our one metric of success or how we feel,
we can be quite disappointed. Because I believe if we
(20:04):
start focusing on other metrics like bone density, lean muscle mass,
cardiovascular health, we can actually find so many more wins
within our day. Instead of being one hundred percent fixated
on one thing, it can lead you down a path
of I just don't think it's extremely motivating. And that's
something that I've even learned myself personally over the years.
(20:24):
I used to be obsessed with the mirror, but now
just with a bit more maturity, I can now see
the value in focusing on other things as well.
Speaker 2 (20:33):
That's the thing too, I think as you ages, once
upon a time, for many decades, it might have been
working out or whatever to fit into that dress for
that wedding or for your own wedding, or to wear
the bikini when you go to the beach. But now
it is it's something so much more deeper about that.
It's about your longevity and your health and being around
for your kids and being the best version of you
(20:56):
that you can be.
Speaker 3 (20:57):
I am.
Speaker 1 (20:58):
I'm notoriously bad at exercise.
Speaker 2 (21:01):
I do not enjoy it, and it's I guess it's
a vicious circle in it. I do shift work, shift hours,
and so the motivation is just not there. What would
your advice be for women like me who really don't exercise?
Speaker 1 (21:17):
Is a brisk walk?
Speaker 3 (21:18):
You know?
Speaker 2 (21:18):
I might have a brisk walk two or three times
a week with the dog, but is that enough?
Speaker 3 (21:24):
Look, something is always going to be better than nothing.
That's actually something that everybody should remember that you don't
have to on your first day climb straight to the
top of the mountain. A start for you might be
walking to the end of the street and back, and
then that's something that you can progress from. A lot
of people set really unrealistic.
Speaker 2 (21:46):
That's where I failed in the past. Yeah, and just
gone absolutely gung ho. And my husband said, hey, you
just you know, I might think I need to do
something for nights a week. He's like, no, no, no,
just little bits.
Speaker 3 (21:57):
Yeah. Absolutely, set yourself realistic targets. Pencil something down and
think of a form of exercise that you think you
would enjoy. Make a commitment to yourself that you are
going to do that this week, and then if you
feel like you can commit to more, then you should progress.
Something is better than nothing, And I think what does
(22:20):
stop a lot of people from starting is thinking that
they need to break world records from the very beginning.
And life doesn't work like that. It doesn't matter if
it's weight loss or if it's your business. You have
to start at the start line and just make those progressions.
So just move. It will be the best investment that
(22:40):
you could possibly make during this time in your life.
Speaker 2 (22:43):
And you know what, I think it's prioritizing yourself for
a change, instead of putting everyone else as your first priority,
shifting them absolutely, shifting the spotlight to yourself. What about diet, Mitch,
what would you recommend to women that can help assist
especially with hot flushers and just your general of health
across that sort of time.
Speaker 3 (23:02):
Yeah, absolutely so. The female weight loss industry is a
multi billion dollar industry, and you'll probably find that once
you sort of hit the age of forty, you start
seeing all these little weird pop ups on your phone. Okay,
you know, put the cart oil in your belly button,
do the twenty floor before google it? All right, everybody,
(23:26):
gurgle it. You'll just be blown away. You know, you'll
be told that you need a fast, You'll be told
that you need a detox, you liver, all these things,
whereas natural fact, the best thing that you can do
is this comes straight back to the basics. Yeah, right,
there's small things that we can do. Make sure that
we're getting enough protein so we're feeding our lean muscle mass,
(23:46):
make sure that we're hydrating. There's nothing complex about improving
your health or losing a little bit of weight. You
have to follow a lifestyle, and you know this means
that you're still going to have a glass of wine,
you're still going to go out and enjoy your meal
with your friends on the weekend. But it also does
boil down to being accountable, understanding that you do have
(24:08):
to control your calories, control your habits. Because many women
during menopause and perimenopause believe that weight loss is impossible,
whereas it's just about coming back to the basics and
being consistent with it. I'll always say pat that if
what you're doing feel short term and you're not enjoying it,
you're only going to get short term results. And I
(24:29):
believe that women are notorious for unfortunately being led a
stray down down a path of that diet. It's awful
some of the things that I've heard women do it Like,
I've never even heard of that.
Speaker 1 (24:42):
What what are some of the things?
Speaker 3 (24:47):
Oh? Look, I think the biggest things at the moment
is like, yeah, the cast royal thing. I don't know
how it works, but you put cast roil and your
belly button, put a band aid over it, go to
sleep and apparent Yeah, apparently that's meant to help you
lose weight. Fasting is a huge one with women, which
(25:08):
I'm not against fasting, but ninety nine percent of the
world's population isn't going to enjoy it, you know, even
just things like keto carnivore. You know, you go forty
to fifty years enjoying bread and then all of a
sudden you think that you've got to stop it. It's ridiculous.
Speaker 1 (25:24):
Yeah, I couldn't go without bread.
Speaker 3 (25:27):
I eat bread every single day, every day.
Speaker 2 (25:29):
Oh, you're a workout demon, though, But I have cut
it back. But I think there's a shift. Isn't there
a shift back to white bread?
Speaker 3 (25:37):
Now? Look, I recommend that you just eat whatever bread
you like. Okay. The biggest things that cause weight gain
for an individual is like, all right, if you're not
getting enough protein in your day, you're going to find
yourself very hungry. When you're hungry, you're more inclined to
snack on chips than chocolate. So it's just about having
(25:59):
a sensible balance of nutrients and just following some really
basic guidelines that put you in a very safe lane
of success. And when you realize it, it's like, oh
my gosh, what have I been doing my whole life?
This is actually, isn't that difficult. We We work with
women who have struggled to lose even just one kilo
for years on end, to then lose a kilo in
(26:21):
the first week and go, wow, I was actually eating
sandwiches this week. That was lovely.
Speaker 1 (26:25):
Yeah, it's motivating, isn't it.
Speaker 3 (26:27):
It is? It is motivating, but it's also really basic.
But you know, the basics have been thrown out the
window and replaced with complicated nonsense.
Speaker 2 (26:36):
With protein as a perimenopause and menopausal women, do we
need more protein intaken?
Speaker 1 (26:43):
And just how much should we be having on a
daily basis?
Speaker 3 (26:47):
Look, on average, we recommend that you should try and
hit one point five grams of protein per kilo of
your body weight. That's just going to put you in
a really sack position. It doesn't have to be exact,
but that's a good starting point and it doesn't have
to be as complicated as you think. If you're having
a few eggs for breakfast, you know, a chicken sandwich
(27:09):
at lunch, some spaghetti bolonaise at dinner, the chances are
the majority of people are going to be hitting their
proteins targets. Yeah, but it is extremely important protein, like
I said, will help maintain your lean muscle mouse and
it's the most important macro nutrient to make sure that
you feel full.
Speaker 2 (27:27):
So if people want to follow you, Mitch, it's Mitch
Little Academy on Instagram.
Speaker 3 (27:33):
Yeah, Mitch Little Academy. If you just start on Instagram, Facebook, anywhere,
you'll be able to You'll be able to see what
I'm about.
Speaker 2 (27:41):
It's a handy tool for women too, who perhaps can't
go to the expense of hiring a personal trainer or
have a gym membership.
Speaker 1 (27:49):
I mean, there's so your Instagram start again.
Speaker 2 (27:53):
Your Instagram videos are so jam packed full of really
great expert advice, and it kind of takes the burden off,
you know, having to follow that regime as well if
they just follow you. There's so many great tips about
perimenopause and menopause fitness.
Speaker 3 (28:10):
Yeah. Absolutely, And like I said, this is something that
I'm still learning about every single day. Is something that
I'm researching or just just learning through the experiences that
I'm having with my wife and being able to get
her honest feedback each day. You know, things like how
did you sleep last night, how do you feel today,
(28:31):
how are your joints. How do you feel after your workout?
It's really interesting to ask these questions and just get
more of a picture of what's actually happening with you
physically and mentally at the moment.
Speaker 1 (28:44):
I love that, Mitch.
Speaker 2 (28:46):
I really want to congratulate you. It is absolutely phenomenal
what you're doing. It's amazing for women, but also even
more so for guys who need advice or support. Even
I recommend you follow Mitch Little on Instagram. You will
definitely get, if not a laugh, some great advice from it.
Speaker 1 (29:05):
So I thank you from the bottom of my heart.
Speaker 3 (29:08):
No, thank you so much. And yeah, I appreciate you
helping helping get that message out. And good work to
you as well for making the conversation a little bit
more mainstream, because you know, one thing that I can
tell you for a factor is since I've started speaking
about it a little bit more and you know, just
posting some reels on social media that are getting some traction,
(29:30):
seeing the comments pop up. My wife has actually said
that reading some of the comments on the post of
and putting up has been like therapy to her because
it makes her feel like she's not alone. And I
think that if I think that if women are more
open to talk about it amongst themselves, even that within
itself is going to be a massive, massive start to
(29:53):
help so many women through this process.
Speaker 2 (29:55):
It's a shift, Mitch, It's a shift, and it's I
don't even want to say it's a minor revolution. It's
a major revolution. Like the time has come to talk
about it. We've been suffering all these decades for far
too long, and it's you know, it's a change. The
leaf has turned over and this is the way forward.
And thank you for helping be part of that.
Speaker 3 (30:15):
Not my pleasure, no worries at all.
Speaker 2 (30:19):
And you can follow Mit shodline at Mitch Little Academy.
He also has a handy app you can download to
help reach your health and fitness goals going forward. Nutrition
is a common theme when I speak to women about menopause.
Speaker 1 (30:32):
I'll be touching on that a little later on Rage
Against the Menopause.
Speaker 2 (30:36):
You know, you can always drop into my dms with
suggestions of things you'd like covered in your journey. Perhaps
you want to share your lived experience or how my
podcast has helped you. Hit me up on Insta at
Patrina
Speaker 1 (30:50):
Jones Newman, Rage Against the menopause,
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