September 2, 2024 • 29 mins
What if you could slow down the impact of aging on your body? Join us on this enlightening episode of Moving Through Midlife as we unpack a groundbreaking study from Nature Aging, revealing how our bodies transform significantly in our mid-40s and early 60s. We'll explore changes in cardiovascular health, metabolism of caffeine and alcohol, immune regulation, carbohydrate metabolism, and kidney function. Learn how these shifts might explain why you can't handle caffeine or alcohol like you used to, and get practical tips on adjusting your lifestyle to better cope with these changes.
But that's not all! We'll also discuss the benefits of strength training and how embracing the burn during workouts can lead to substantial growth and transformation. If you're new to weightlifting, we've got advice on finding a trainer and safely increasing your weights. Plus, discover natural ways to boost skin health through supplements and a nutritious diet. Finally, I invite you to join our supportive Facebook community, Moving Through Midlife, where we share experiences and tips for navigating midlife together. Don't forget to leave a review on Apple to help others find our podcast and join this journey towards aging gracefully.
Here is the link to the Nature Aging Study
Head to www.movingthroughmidlife. com to learn more
Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook
or follow me on IG or Tik Tok
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Courtney (00:01):
Today I am excited to talk to you about a study I read
recently and just thought itwas so fascinating.
It has to do with how we age ashumans, and I'm going to share
four things that we can do tohelp with the aging process.
(00:25):
So let's get started.
Welcome to Moving ThroughMidlife.
I am your host, courtney, apersonal trainer and movement
specialist who wants to help youmove through midlife with more
grace.
Each week, we will discuss wayswe can show up better for
(00:47):
ourselves and our childrenwithout the burnout.
We will focus on overall healththrough habit stacking to help
increase energy, providemovement snacks to help you move
more throughout the day, whilealso moving your body more, and
learn from professionals onmoving through midlife with ease
so that you can feel confidentwith aging.
(01:09):
Gracefully, grab your earbudsand join me on a leisurely walk
while we discuss moving throughmidlife.
Okay, first thing is we have totalk about this study.
It is fascinating.
You may not be like me, but Igeek out on this stuff and there
(01:33):
was a study I'm going to getthe information through.
I believe it was called NatureAging.
Yes, nature Aging.
There was a study on how humansage.
Now I want to make sure Ipreface this that this was a US
study taking 150 people out ofCalifornia, but I do want to say
(02:06):
it is important to note thatthe people that were studied
were all different ethnicitiesand men and women that they
looked at.
So I feel like that isimportant.
It is not maybe a genetic thing.
It could be the way we livehere in America.
(02:29):
I can't be sure.
It would be interesting to seea study done somewhere else to
see if they're finding the sametypes of things occurring at
these age points.
But basically what it is sayingis that there are two times in
our life where we will age themost, and that is what I think
(02:55):
many of us kind of already knowthis 44 years, right around that
time, that mid 40ss time frame,and then again in your 60s.
Those are the two biggestpoints where aging there is crew
(03:15):
aging differences.
So what they're noticing isthat there is accelerated bursts
that are occurring in differentmolecules in our body at the
age of 44, right around the ageof 44, and right around the age
of 60.
And what they did is they took150 people aged from 25 to 75,
(03:41):
and they started takingdifferent samples from them 25
to 75, and they started takingdifferent samples from them.
These samples were blood, stool, skin, oral and nasal swabs,
and they were doing this everyfew months for between one and
nearly seven years that they didthis, and they were assessing
(04:01):
135,000 different molecules, soRNA, proteins and metabolites,
and then microbes so think thebacteria, viruses and fungi
living in the gut and on theskin of these individuals and
what they found y'all I'm soexcited.
(04:23):
This is just so fascinating.
What they found is that most ofthese molecules and microbes
didn't shift in a gradual.
It wasn't like, oh, they slowlystarted to disappear or change.
Right, it wasn't that kind ofthing.
It was big shifts at these twodifferent times, these mid-40s
(04:48):
and early 60s.
Now I know what you might bethinking.
So because I myself, as I wasreading through this, I'm like,
oh well, of course, for us women, yes, hello, hormones,
perimenopause all these thingsare changing with estrogen and
everything.
Hormones, perimenopause, allthese things are changing with
estrogen and everything.
(05:08):
But they thought that too, andthere were men a part of this
study and they were dealing withthe same types of things
changing.
So, yes, they do believe thatthe hormones do play a role for
us women, but they were alsoseeing a lot of the same things
(05:31):
happening in men.
So they realized that it's notjust that it is truly something
that is occurring at that age ofour lives that changes these
microbes, these molecules withinus.
Okay, and what they found forthese is that the first wave of
(05:57):
changes so that mid-40stimeframe, 40s timeframe what
they noticed was molecules thatare linked to cardiovascular
disease and the ability tometabolize caffeine, alcohol and
lipids changed.
And then the second wave ofchanges were including the
(06:22):
molecules in regard to immuneregulation, carbohydrate
metabolism and kidney function.
(06:42):
Now, during this time as us.
So if you are in your early tomid 40s, or even if you're just
after your 40s, well, I will say, if you're after your mid 40s,
you're like, of course, hello.
I knew this Because two thingsthat occur in your mid-40s that
(07:03):
you will have noticed is youcan't drink alcohol quite like
you used to, and caffeine startsto have different effects on
your body as well.
So those are two things that Iam going to discuss with you and
(07:25):
maybe try to find a way to easeup on it.
I do not think we need to livein a world where, if you
(07:46):
understand that this is not justa me problem.
This is an aging thing.
You might be more apt to trysomething different.
But then also, I always want tosay that, even though it is
(08:11):
something that is happening toall of us at this age, if it's
not bothering you like if youreally are listening to your
body and it's not bothering you,then keep going.
So always caveat that, alwayslisten to your body first, but I
(08:33):
don't want you to ignore thosesigns because you like it.
Okay, and I'm speaking tomyself right now as well,
because I don't have the issuewith alcohol, but if you've
listened to me long enough, youknow that I love my coffee in
the morning.
So these are two things that wereally need to work on.
(08:56):
We need to decrease our alcoholconsumption.
I know it's not fun, but youwill probably have noticed that
things are feeling a little bitdifferent when you drink.
Maybe you have that one drinkand you feel like you're
hungover the next day.
(09:16):
That is a sign that your bodyis not metabolizing that alcohol
quite the same.
So we do need to work ondecreasing our alcohol
consumption, and I have a fewthings that you can do for that.
(09:38):
One is cut the alcohol.
So if you like to have a glassof wine at the end of the day.
Maybe you cut that alcohol withsome sparkling water to kind of
help decrease the amount thatyou're drinking.
Maybe you put some fun ice cubesin, so like sparkling water,
(10:04):
ice cubes in with the wine, sothat you know you're not
drinking as much, if you canunderstand what I'm saying.
So normally we wouldn't put icein our wine, right?
But if you put ice with, thathas been like sparkling water,
some sort of fancy water.
(10:25):
However you want to make yourice cubes, you put that in the
level.
The amount of wine that you canhave in that glass is going to
be less and then as it melts,it's going to be diluted by the
liquid within that ice cube,which will then, you know, make
(10:47):
the overall amount of alcoholthat you drank less.
Or if you are not one whodrinks a lot, you can say, like,
when I go out, I'm only goingto have one glass On the weekend
, when I go out on a date nightor out with my friends, and I
(11:07):
will make sure that I'm notdrinking any wine during the
week.
You know, those are things thatyou can do to help reduce the
amount of alcohol that you aredrinking.
The same thing is true withcaffeine.
So I do notice for myself thatwhen I drink caffeine in the
(11:29):
morning, especially if I drinktwo cups back to back, I will
not usually feel well.
I will start to feel thatanxiousness in my chest or even
sometimes heart fluttering.
So I know that I can't do that,and that is one reason why in
(11:50):
the episode last week I spokeabout making sure that you eat
first, because that is going tolower the effect that the
caffeine has on your system andit helps with metabolizing the
caffeine as well.
Sure that you're eatingsomething before you drink
(12:11):
coffee?
But also and I'm assuming it'scoffee, you know, maybe tea,
depending on what type of teayou have.
You know, if you're notdrinking a black tea, maybe
change the amount of caffeine.
Same thing with coffee.
Like, we can move towards moreof a decaf, and that's one thing
(12:32):
I would say is do like ahalf-calf.
So if there's a coffee that youreally like and maybe this is
something I'm going to do as I'mthinking about it right now is
buy the caffeinated version anda decaf version and instead of
going completely decaf rightaway, just put, you know, half
(12:54):
of the caffeinated and then halfof the decaffeinated coffee
together, the ground coffeetogether, to make your coffee.
So that would be one option.
Or you could do say, on theweek or on the weekdays I'm
going to have decaf and on theweekend I'm going to have
(13:14):
caffeine, whichever.
But learning how to try to finddifferent ways to cut the amount
of caffeine you're having,maybe it's instead of drinking
two cups of coffee, I'm justgoing to have one cup of coffee
in the morning and then on onthe weekends I'll enjoy two cups
(13:35):
.
And that's a great way as well,because usually many of us are
busy in the morning.
And I don't know about you, butfor myself that first cup is
the one that is the satisfyingone, it's the one that kind of,
it's that pleasure that I getfrom drinking you know, quietly
(13:57):
drinking that coffee while I'meating my breakfast.
I enjoy that one much more thanthe second one.
So maybe really just onlymaking as much as you need for
that one cup.
And you know, maybe you're onthree cups right now.
I know there was a time when Iwas drinking three cups as well
(14:18):
and I'm down to two cups now.
But for myself I'm now thinking, okay, maybe if I cut it down
to just one during the week andthen I can enjoy two on the
weekend.
That might be the route that Ipersonally go, and maybe
something that you might want toconsider as well.
So that is in regard to themetabolizing, the caffeine and
(14:41):
alcohol.
And then let's talk about lipidsas well.
So for lipids, you want tothink about this is like your
cholesterol, about this is likeyour cholesterol triglycerides,
things like that.
You want to think about friedfoods, animal fats, dairy
products, cream, butter andcheese, more of your high fat
(15:05):
dairy products.
So those are lipids, those arethe foods with lipids.
So you may have noticed Imyself have noticed fried food.
I don't eat it.
I don't eat it anymore.
I just don't feel good formyself eating it.
So you may have noticed that aswell.
In your mid-40s, those arethings that you're not able to
(15:30):
enjoy as much.
So those are the three thingsthat I would recommend kind of
moving away from eating less of.
One thing I did like to see iscarbohydrates were not as big of
a deal at this stage as theyare when you hit your 60s.
(15:53):
So if you are, you know if youlike your carbohydrates and
you're not having any illeffects from them and you're not
dealing with, you know, likeany kind of health issues or
midsection weight gain, thosetypes of things.
You can still keep them and Iencourage you to always have
(16:16):
some form of carbohydrates,especially your fruits and
vegetables, but maybe looking atthat again at age 60, not
meaning the fruits andvegetables portion, but maybe
high carb intake at 60.
But don't worry about it quiteas much at this point, and
there's a lot of informationabout how carbohydrates are
(16:40):
really good for us right before.
If you still have a periodwhich most people, hopefully you
still do in your midlifebecause you know, menopause
usually is not occurring until49 to 51.
I think 51 is the average agefor menopause where you've
(17:02):
stopped having your period for awhole 365 days.
So as long as you're stillhaving your period, if you've
looked at any hormone cycling orcycle syncing that week right
before your period, you do wantto eat more carbohydrates to
(17:23):
keep your hormones happy, likethat is something we should be
doing.
We should not be restrictingthose during that time frame.
Okay, so now the other thingthat we need to look at is this
skin and muscle aging that isoccurring at this time Now if
(17:44):
you have not hit your mid-40s.
Please, please, please, startworking on muscle building now.
Don't wait, because it dropsquickly.
I have always been very activeand I have, you know, I have
been in the fitness industrysince I was 30 years old.
(18:08):
Prior to that, I did work out.
I've always been someone who'sworked out, even, you know, as a
child I was a dancer.
So I've always been very activein my life, been very active in
my life, and I feel as if I nowI was not lifting heavy, heavy
weights, but I was always doingsome form of resistance training
(18:38):
and once I hit 40, I really sawa shift in my body and the
muscle.
It was much harder to keep iton.
So this is one area I would notwait to start.
You need to be lifting heavyand heavy safely, right.
So we don't just start walkingout and trying to lift 50 pounds
(18:59):
no, that doesn't make any sense.
And trying to lift 50 pounds no, that doesn't make any sense.
Start where you are now andstart challenging yourself to
lift a little bit heavier.
And I do want to say one thing,because I was speaking to a
client Now, mind you, I do workwith a lot of older women and
she was talking about.
We were discussing her weights,how much she was working with,
(19:28):
and she was on three pounds.
And I said have you everthought about kind of doing five
pounds just to kind ofchallenge your body a little bit
differently?
And she commented that when shedid five pounds she was only
able to do like six.
She wasn't able to do 15 likeshe does with three.
(19:50):
And I said but that's not a badthing, like you're challenging
your muscles differently.
So and the reason I'm tellingyou this is if this is a
situation that you notice foryourself, take out the three and
five, do 10 and 15, whatever.
And she said yes, but when I dosix, my muscles start to hurt.
(20:13):
And here is where I want toreally drive home this point.
The question I said to her wasdoes it hurt like hell or is it
just uncomfortable?
And she said it's uncomfortable.
And I said yes, and that'swhere you need to go.
(20:35):
So if you are lifting and thoseof you who have been in fitness
or you know have been workingout, you already know this, you
know what that uncomfortablesensation is, that burn that is
you start to look for that.
If you're one who likes to liftweights.
You probably already know that,but for some of you who are
(20:57):
just starting in this world ofthinking about wanting to lift
weights, you may stop as soon asyou feel that burn, that
uncomfortableness, and I want tolet you know that is where you
need to move into.
You need to feel that a littlebit.
That is where the growth andthe change starts to occur.
(21:20):
So if it's an ow, we don't doit.
But if it's a burn like I don'tlike the sensation, but it
doesn't hurt me, it's not like,oh, I got to stop.
It's a oh, please don't make medo another one of these.
Then I'd say do another one,okay, one of these.
(21:44):
Then I'd say do another one,okay, just to make sure we all
are on the same page withunderstanding what that
sensation is and how that mightnot be a bad thing.
Okay.
So making sure to lift a littlebit heavier, get a little bit
uncomfortable with what you arelifting.
I always encourage you to find atrainer, to work with someone
(22:06):
who can help you.
It does not mean that you needto be with someone for an
extended period of time.
There are many times where youcan work with someone.
This is something I am happy tohelp you with, if you're
interested is work with someone,get the foundations down, make
sure you're doing things withproper form, and then you can go
(22:29):
off on your own.
That is something I would be.
I'm happy to do that if any ofyou need me to.
You can get the information youneed, learn how to do it
properly, and then I would giveyou a month of workouts to do on
your own, okay, and there'smany trainers who would be
(22:54):
willing to do that for you.
So just find someone that youlike, that you resonate with,
and work on some strengthening.
Some of you might prefer to gosomewhere to work on
strengthening as well.
Going to a gym perfect, becausea gym is going to provide you
(23:16):
more weight, and for those ofyou that are nervous about
injuries, those machines areperfect for that, because you
can put a lot of weight on thosemachines and they're going to
keep your joints safe, ratherthan you trying to do lunges
with barbells or dumbbells.
So being in a gym is a greatoption as well.
(23:39):
If you're nervous or want totry to work on increasing weight
without possible injury, okay.
So making sure that you'readding some strength training
into your program.
And then the other thing that itspoke about was skin aging.
And here is where we go back,like how can we naturally work
(24:04):
on our skin health?
And one is collagen, because wewant to work on the elastin and
the collagen of our skin.
One is strength training, likethat's naturally going to help
you to turn the fat into muscle,which is going to change the
(24:31):
skin surrounding the muscle aswell.
It's going to help tighteneverything up.
The elastin will help totighten it up a little bit.
So strength training, collagenI get mine through Thrive Market
.
I'll put a link in the shownotes for you.
If you'd like to try ThriveMarket, you can do that through
(24:55):
my link.
But collagen is a great one.
I know there's a lot ofdifferent people.
You know there's so muchdifferent collagen out there, so
just find one that you like andthat you notice.
I'd give it a little bit oftime, about a month, of trying
the product before you decidethis one works or doesn't work.
The other thing that I like andthis goes along with the muscle
(25:17):
building is creatine.
Creatine will help support themuscle.
It helps to boost, say, musclemass, your strength, exercise
efficiency.
It is, hands down a supplementthat, if you are in your mid 40s
, you need to be taking everysingle day.
(25:40):
So that is one thing I wouldrecommend.
And then also fruits andvegetables that is also going to
help with the skin, you know.
Phytonutrients, all of thosethings, antioxidants all of that
is going to help with theoverall health of your skin.
And then hydration making sureyou're drinking plenty of water
(26:04):
to ensure that your skin isplumper.
So that is what I wanted toshare with you today an
interesting study that I foundfascinating, and then things I
would recommend you work on.
If you need help with any ofthat, feel free to reach out to
(26:24):
me.
You can always head to ourcommunity Moving Through Midlife
.
I would really love for peopleto comment in there, add their
own information in there.
I know it always is awkwardwhen you come into a community
to kind of like make yourselfknown, but it's very one-sided
right now.
I share a lot of information inthere, but then no one responds
(26:48):
and I feel lonely.
So it'd be really great if youcame over there and spoke up and
shared your information andknowledge and ask questions and
kind of like let's lean on eachother.
None of us are going throughthis midlife alone and it would
(27:13):
be nice to find some people thatyou could talk to and kind of
gather knowledge and informationand just all of the
frustrations that midlife canbring ah, frustrations that
midlife can bring.
So you know, being able to leanon one another is a great thing
during this time becausesometimes I don't know about you
, but sometimes it can feelreally lonely Not lonely as in.
(27:35):
You know, I have my family, butthey are not women dealing with
the emotional roller coasterthat midlife is bringing.
And it'd be nice to be able totalk to others and kind of share
the stressors and notcommiserate.
I don't want to do that.
But you know, to be able tohave people to lean on and feel
(27:58):
supported and seen, that's a bigone, feeling seen at this stage
of life.
So again, I'd love for you tojoin me over there moving
through midlife on our Facebook.
That's our Facebook community.
Also, if you would like toleave a review, that would be
(28:18):
amazing.
I do want to say that when Iwent through the name change,
all of my reviews under theRaising Healthy Humans kind of
disappeared.
They're still attached to that,but now that it's moving
through midlife I have noreviews.
I think I have like three.
So if you would please head overto Moving Through Midlife in
(28:43):
Apple and leave me a reviewthere, that would be so great
and it allows for more people tofind this podcast and be able
to help share it with morepeople.
So I hope you all have awonderful day and make sure to
keep moving.
All have a wonderful day andmake sure to keep moving.
(29:07):
I hope you enjoyed this episodeand found something to take
away to help you practicehealthier habits, move more or
handle the midlife and agingwith grace.
If you enjoyed this episode,please share it with a friend or
leave us a review to help usreach more moms just like you.
Head to movingthroughmidlifecomto join the free community or
learn how you can move more andfeel better in your daily life.
Today I am excited to talk to you about a study I read
recently and just thought itwas so fascinating.
It has to do with how we age ashumans, and I'm going to share
four things that we can do tohelp with the aging process.
(00:25):
So let's get started.
Welcome to Moving ThroughMidlife.
I am your host, courtney, apersonal trainer and movement
specialist who wants to help youmove through midlife with more
grace.
Each week, we will discuss wayswe can show up better for
(00:47):
ourselves and our childrenwithout the burnout.
We will focus on overall healththrough habit stacking to help
increase energy, providemovement snacks to help you move
more throughout the day, whilealso moving your body more, and
learn from professionals onmoving through midlife with ease
so that you can feel confidentwith aging.
(01:09):
Gracefully, grab your earbudsand join me on a leisurely walk
while we discuss moving throughmidlife.
Okay, first thing is we have totalk about this study.
It is fascinating.
You may not be like me, but Igeek out on this stuff and there
(01:33):
was a study I'm going to getthe information through.
I believe it was called NatureAging.
Yes, nature Aging.
There was a study on how humansage.
Now I want to make sure Ipreface this that this was a US
study taking 150 people out ofCalifornia, but I do want to say
(02:06):
it is important to note thatthe people that were studied
were all different ethnicitiesand men and women that they
looked at.
So I feel like that isimportant.
It is not maybe a genetic thing.
It could be the way we livehere in America.
(02:29):
I can't be sure.
It would be interesting to seea study done somewhere else to
see if they're finding the sametypes of things occurring at
these age points.
But basically what it is sayingis that there are two times in
our life where we will age themost, and that is what I think
(02:55):
many of us kind of already knowthis 44 years, right around that
time, that mid 40ss time frame,and then again in your 60s.
Those are the two biggestpoints where aging there is crew
(03:15):
aging differences.
So what they're noticing isthat there is accelerated bursts
that are occurring in differentmolecules in our body at the
age of 44, right around the ageof 44, and right around the age
of 60.
And what they did is they took150 people aged from 25 to 75,
(03:41):
and they started takingdifferent samples from them 25
to 75, and they started takingdifferent samples from them.
These samples were blood, stool, skin, oral and nasal swabs,
and they were doing this everyfew months for between one and
nearly seven years that they didthis, and they were assessing
(04:01):
135,000 different molecules, soRNA, proteins and metabolites,
and then microbes so think thebacteria, viruses and fungi
living in the gut and on theskin of these individuals and
what they found y'all I'm soexcited.
(04:23):
This is just so fascinating.
What they found is that most ofthese molecules and microbes
didn't shift in a gradual.
It wasn't like, oh, they slowlystarted to disappear or change.
Right, it wasn't that kind ofthing.
It was big shifts at these twodifferent times, these mid-40s
(04:48):
and early 60s.
Now I know what you might bethinking.
So because I myself, as I wasreading through this, I'm like,
oh well, of course, for us women, yes, hello, hormones,
perimenopause all these thingsare changing with estrogen and
everything.
Hormones, perimenopause, allthese things are changing with
estrogen and everything.
(05:08):
But they thought that too, andthere were men a part of this
study and they were dealing withthe same types of things
changing.
So, yes, they do believe thatthe hormones do play a role for
us women, but they were alsoseeing a lot of the same things
(05:31):
happening in men.
So they realized that it's notjust that it is truly something
that is occurring at that age ofour lives that changes these
microbes, these molecules withinus.
Okay, and what they found forthese is that the first wave of
(05:57):
changes so that mid-40stimeframe, 40s timeframe what
they noticed was molecules thatare linked to cardiovascular
disease and the ability tometabolize caffeine, alcohol and
lipids changed.
And then the second wave ofchanges were including the
(06:22):
molecules in regard to immuneregulation, carbohydrate
metabolism and kidney function.
(06:42):
Now, during this time as us.
So if you are in your early tomid 40s, or even if you're just
after your 40s, well, I will say, if you're after your mid 40s,
you're like, of course, hello.
I knew this Because two thingsthat occur in your mid-40s that
(07:03):
you will have noticed is youcan't drink alcohol quite like
you used to, and caffeine startsto have different effects on
your body as well.
So those are two things that Iam going to discuss with you and
(07:25):
maybe try to find a way to easeup on it.
I do not think we need to livein a world where, if you
(07:46):
understand that this is not justa me problem.
This is an aging thing.
You might be more apt to trysomething different.
But then also, I always want tosay that, even though it is
(08:11):
something that is happening toall of us at this age, if it's
not bothering you like if youreally are listening to your
body and it's not bothering you,then keep going.
So always caveat that, alwayslisten to your body first, but I
(08:33):
don't want you to ignore thosesigns because you like it.
Okay, and I'm speaking tomyself right now as well,
because I don't have the issuewith alcohol, but if you've
listened to me long enough, youknow that I love my coffee in
the morning.
So these are two things that wereally need to work on.
(08:56):
We need to decrease our alcoholconsumption.
I know it's not fun, but youwill probably have noticed that
things are feeling a little bitdifferent when you drink.
Maybe you have that one drinkand you feel like you're
hungover the next day.
(09:16):
That is a sign that your bodyis not metabolizing that alcohol
quite the same.
So we do need to work ondecreasing our alcohol
consumption, and I have a fewthings that you can do for that.
(09:38):
One is cut the alcohol.
So if you like to have a glassof wine at the end of the day.
Maybe you cut that alcohol withsome sparkling water to kind of
help decrease the amount thatyou're drinking.
Maybe you put some fun ice cubesin, so like sparkling water,
(10:04):
ice cubes in with the wine, sothat you know you're not
drinking as much, if you canunderstand what I'm saying.
So normally we wouldn't put icein our wine, right?
But if you put ice with, thathas been like sparkling water,
some sort of fancy water.
(10:25):
However you want to make yourice cubes, you put that in the
level.
The amount of wine that you canhave in that glass is going to
be less and then as it melts,it's going to be diluted by the
liquid within that ice cube,which will then, you know, make
(10:47):
the overall amount of alcoholthat you drank less.
Or if you are not one whodrinks a lot, you can say, like,
when I go out, I'm only goingto have one glass On the weekend
, when I go out on a date nightor out with my friends, and I
(11:07):
will make sure that I'm notdrinking any wine during the
week.
You know, those are things thatyou can do to help reduce the
amount of alcohol that you aredrinking.
The same thing is true withcaffeine.
So I do notice for myself thatwhen I drink caffeine in the
(11:29):
morning, especially if I drinktwo cups back to back, I will
not usually feel well.
I will start to feel thatanxiousness in my chest or even
sometimes heart fluttering.
So I know that I can't do that,and that is one reason why in
(11:50):
the episode last week I spokeabout making sure that you eat
first, because that is going tolower the effect that the
caffeine has on your system andit helps with metabolizing the
caffeine as well.
Sure that you're eatingsomething before you drink
(12:11):
coffee?
But also and I'm assuming it'scoffee, you know, maybe tea,
depending on what type of teayou have.
You know, if you're notdrinking a black tea, maybe
change the amount of caffeine.
Same thing with coffee.
Like, we can move towards moreof a decaf, and that's one thing
(12:32):
I would say is do like ahalf-calf.
So if there's a coffee that youreally like and maybe this is
something I'm going to do as I'mthinking about it right now is
buy the caffeinated version anda decaf version and instead of
going completely decaf rightaway, just put, you know, half
(12:54):
of the caffeinated and then halfof the decaffeinated coffee
together, the ground coffeetogether, to make your coffee.
So that would be one option.
Or you could do say, on theweek or on the weekdays I'm
going to have decaf and on theweekend I'm going to have
(13:14):
caffeine, whichever.
But learning how to try to finddifferent ways to cut the amount
of caffeine you're having,maybe it's instead of drinking
two cups of coffee, I'm justgoing to have one cup of coffee
in the morning and then on onthe weekends I'll enjoy two cups
(13:35):
.
And that's a great way as well,because usually many of us are
busy in the morning.
And I don't know about you, butfor myself that first cup is
the one that is the satisfyingone, it's the one that kind of,
it's that pleasure that I getfrom drinking you know, quietly
(13:57):
drinking that coffee while I'meating my breakfast.
I enjoy that one much more thanthe second one.
So maybe really just onlymaking as much as you need for
that one cup.
And you know, maybe you're onthree cups right now.
I know there was a time when Iwas drinking three cups as well
(14:18):
and I'm down to two cups now.
But for myself I'm now thinking, okay, maybe if I cut it down
to just one during the week andthen I can enjoy two on the
weekend.
That might be the route that Ipersonally go, and maybe
something that you might want toconsider as well.
So that is in regard to themetabolizing, the caffeine and
(14:41):
alcohol.
And then let's talk about lipidsas well.
So for lipids, you want tothink about this is like your
cholesterol, about this is likeyour cholesterol triglycerides,
things like that.
You want to think about friedfoods, animal fats, dairy
products, cream, butter andcheese, more of your high fat
(15:05):
dairy products.
So those are lipids, those arethe foods with lipids.
So you may have noticed Imyself have noticed fried food.
I don't eat it.
I don't eat it anymore.
I just don't feel good formyself eating it.
So you may have noticed that aswell.
In your mid-40s, those arethings that you're not able to
(15:30):
enjoy as much.
So those are the three thingsthat I would recommend kind of
moving away from eating less of.
One thing I did like to see iscarbohydrates were not as big of
a deal at this stage as theyare when you hit your 60s.
(15:53):
So if you are, you know if youlike your carbohydrates and
you're not having any illeffects from them and you're not
dealing with, you know, likeany kind of health issues or
midsection weight gain, thosetypes of things.
You can still keep them and Iencourage you to always have
(16:16):
some form of carbohydrates,especially your fruits and
vegetables, but maybe looking atthat again at age 60, not
meaning the fruits andvegetables portion, but maybe
high carb intake at 60.
But don't worry about it quiteas much at this point, and
there's a lot of informationabout how carbohydrates are
(16:40):
really good for us right before.
If you still have a periodwhich most people, hopefully you
still do in your midlifebecause you know, menopause
usually is not occurring until49 to 51.
I think 51 is the average agefor menopause where you've
(17:02):
stopped having your period for awhole 365 days.
So as long as you're stillhaving your period, if you've
looked at any hormone cycling orcycle syncing that week right
before your period, you do wantto eat more carbohydrates to
(17:23):
keep your hormones happy, likethat is something we should be
doing.
We should not be restrictingthose during that time frame.
Okay, so now the other thingthat we need to look at is this
skin and muscle aging that isoccurring at this time Now if
(17:44):
you have not hit your mid-40s.
Please, please, please, startworking on muscle building now.
Don't wait, because it dropsquickly.
I have always been very activeand I have, you know, I have
been in the fitness industrysince I was 30 years old.
(18:08):
Prior to that, I did work out.
I've always been someone who'sworked out, even, you know, as a
child I was a dancer.
So I've always been very activein my life, been very active in
my life, and I feel as if I nowI was not lifting heavy, heavy
weights, but I was always doingsome form of resistance training
(18:38):
and once I hit 40, I really sawa shift in my body and the
muscle.
It was much harder to keep iton.
So this is one area I would notwait to start.
You need to be lifting heavyand heavy safely, right.
So we don't just start walkingout and trying to lift 50 pounds
(18:59):
no, that doesn't make any sense.
And trying to lift 50 pounds no, that doesn't make any sense.
Start where you are now andstart challenging yourself to
lift a little bit heavier.
And I do want to say one thing,because I was speaking to a
client Now, mind you, I do workwith a lot of older women and
she was talking about.
We were discussing her weights,how much she was working with,
(19:28):
and she was on three pounds.
And I said have you everthought about kind of doing five
pounds just to kind ofchallenge your body a little bit
differently?
And she commented that when shedid five pounds she was only
able to do like six.
She wasn't able to do 15 likeshe does with three.
(19:50):
And I said but that's not a badthing, like you're challenging
your muscles differently.
So and the reason I'm tellingyou this is if this is a
situation that you notice foryourself, take out the three and
five, do 10 and 15, whatever.
And she said yes, but when I dosix, my muscles start to hurt.
(20:13):
And here is where I want toreally drive home this point.
The question I said to her wasdoes it hurt like hell or is it
just uncomfortable?
And she said it's uncomfortable.
And I said yes, and that'swhere you need to go.
(20:35):
So if you are lifting and thoseof you who have been in fitness
or you know have been workingout, you already know this, you
know what that uncomfortablesensation is, that burn that is
you start to look for that.
If you're one who likes to liftweights.
You probably already know that,but for some of you who are
(20:57):
just starting in this world ofthinking about wanting to lift
weights, you may stop as soon asyou feel that burn, that
uncomfortableness, and I want tolet you know that is where you
need to move into.
You need to feel that a littlebit.
That is where the growth andthe change starts to occur.
(21:20):
So if it's an ow, we don't doit.
But if it's a burn like I don'tlike the sensation, but it
doesn't hurt me, it's not like,oh, I got to stop.
It's a oh, please don't make medo another one of these.
Then I'd say do another one,okay, one of these.
(21:44):
Then I'd say do another one,okay, just to make sure we all
are on the same page withunderstanding what that
sensation is and how that mightnot be a bad thing.
Okay.
So making sure to lift a littlebit heavier, get a little bit
uncomfortable with what you arelifting.
I always encourage you to find atrainer, to work with someone
(22:06):
who can help you.
It does not mean that you needto be with someone for an
extended period of time.
There are many times where youcan work with someone.
This is something I am happy tohelp you with, if you're
interested is work with someone,get the foundations down, make
sure you're doing things withproper form, and then you can go
(22:29):
off on your own.
That is something I would be.
I'm happy to do that if any ofyou need me to.
You can get the information youneed, learn how to do it
properly, and then I would giveyou a month of workouts to do on
your own, okay, and there'smany trainers who would be
(22:54):
willing to do that for you.
So just find someone that youlike, that you resonate with,
and work on some strengthening.
Some of you might prefer to gosomewhere to work on
strengthening as well.
Going to a gym perfect, becausea gym is going to provide you
(23:16):
more weight, and for those ofyou that are nervous about
injuries, those machines areperfect for that, because you
can put a lot of weight on thosemachines and they're going to
keep your joints safe, ratherthan you trying to do lunges
with barbells or dumbbells.
So being in a gym is a greatoption as well.
(23:39):
If you're nervous or want totry to work on increasing weight
without possible injury, okay.
So making sure that you'readding some strength training
into your program.
And then the other thing that itspoke about was skin aging.
And here is where we go back,like how can we naturally work
(24:04):
on our skin health?
And one is collagen, because wewant to work on the elastin and
the collagen of our skin.
One is strength training, likethat's naturally going to help
you to turn the fat into muscle,which is going to change the
(24:31):
skin surrounding the muscle aswell.
It's going to help tighteneverything up.
The elastin will help totighten it up a little bit.
So strength training, collagenI get mine through Thrive Market
.
I'll put a link in the shownotes for you.
If you'd like to try ThriveMarket, you can do that through
(24:55):
my link.
But collagen is a great one.
I know there's a lot ofdifferent people.
You know there's so muchdifferent collagen out there, so
just find one that you like andthat you notice.
I'd give it a little bit oftime, about a month, of trying
the product before you decidethis one works or doesn't work.
The other thing that I like andthis goes along with the muscle
(25:17):
building is creatine.
Creatine will help support themuscle.
It helps to boost, say, musclemass, your strength, exercise
efficiency.
It is, hands down a supplementthat, if you are in your mid 40s
, you need to be taking everysingle day.
(25:40):
So that is one thing I wouldrecommend.
And then also fruits andvegetables that is also going to
help with the skin, you know.
Phytonutrients, all of thosethings, antioxidants all of that
is going to help with theoverall health of your skin.
And then hydration making sureyou're drinking plenty of water
(26:04):
to ensure that your skin isplumper.
So that is what I wanted toshare with you today an
interesting study that I foundfascinating, and then things I
would recommend you work on.
If you need help with any ofthat, feel free to reach out to
(26:24):
me.
You can always head to ourcommunity Moving Through Midlife
.
I would really love for peopleto comment in there, add their
own information in there.
I know it always is awkwardwhen you come into a community
to kind of like make yourselfknown, but it's very one-sided
right now.
I share a lot of information inthere, but then no one responds
(26:48):
and I feel lonely.
So it'd be really great if youcame over there and spoke up and
shared your information andknowledge and ask questions and
kind of like let's lean on eachother.
None of us are going throughthis midlife alone and it would
(27:13):
be nice to find some people thatyou could talk to and kind of
gather knowledge and informationand just all of the
frustrations that midlife canbring ah, frustrations that
midlife can bring.
So you know, being able to leanon one another is a great thing
during this time becausesometimes I don't know about you
, but sometimes it can feelreally lonely Not lonely as in.
(27:35):
You know, I have my family, butthey are not women dealing with
the emotional roller coasterthat midlife is bringing.
And it'd be nice to be able totalk to others and kind of share
the stressors and notcommiserate.
I don't want to do that.
But you know, to be able tohave people to lean on and feel
(27:58):
supported and seen, that's a bigone, feeling seen at this stage
of life.
So again, I'd love for you tojoin me over there moving
through midlife on our Facebook.
That's our Facebook community.
Also, if you would like toleave a review, that would be
(28:18):
amazing.
I do want to say that when Iwent through the name change,
all of my reviews under theRaising Healthy Humans kind of
disappeared.
They're still attached to that,but now that it's moving
through midlife I have noreviews.
I think I have like three.
So if you would please head overto Moving Through Midlife in
(28:43):
Apple and leave me a reviewthere, that would be so great
and it allows for more people tofind this podcast and be able
to help share it with morepeople.
So I hope you all have awonderful day and make sure to
keep moving.
All have a wonderful day andmake sure to keep moving.
(29:07):
I hope you enjoyed this episodeand found something to take
away to help you practicehealthier habits, move more or
handle the midlife and agingwith grace.
If you enjoyed this episode,please share it with a friend or
leave us a review to help usreach more moms just like you.
Head to movingthroughmidlifecomto join the free community or
learn how you can move more andfeel better in your daily life.
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