July 10, 2025 • 53 mins
As women runners over 40, we often face a wave of confusing (and sometimes extreme) advice about menopause and fitness — especially on social media. In this episode, we cut through the noise and dive into what really matters when it comes to training during perimenopause and beyond.
We break down the most common menopause myths circulating in the running community and explore the physiological shifts happening in midlife. From hormone changes to training adaptations, we highlight what women truly need to feel strong, empowered, and capable — not just now, but for the long run.
In this episode, we cover:
- The problem with social media extremes & one-size-fits-all advice
- Hormonal changes and their real impact on training and recovery
- Why strength training is non-negotiable in midlife
- The truth about weight gain, metabolism, and cortisol
- How to balance intensity, recovery, and mindset for lifelong performance
- The trend of “cycle syncing” vs. what’s actually helpful for aging runners
- Why personalized training matters more now than ever
Whether you're running through hot flashes or just looking to stay consistent through the transitions of midlife, this episode will leave you informed, empowered, and supported.
02:01 Menopause Myths and Social Media
06:23 Understanding Hormonal Changes
08:07 Training Adaptations for Menopausal Women
12:06 Menopause Myths in Training
14:20 Cycle Specific Training
18:31 Progressive Overload and Recovery
22:42 Training Intensity Debate
27:14 Understanding Exercise Intensity for Aging Bodies
27:47 Weight Gain and Menopause: Myths and Realities
29:08 The Role of Cortisol in Weight Management
34:03 Strength Training: Essential for Midlife
35:11 Balancing Strength and Cardio for Runners
41:03 The Importance of Recovery and Nutrition
45:41 Mindset Shifts for Sustainable Health
Join the Real Life Runners Team today!
https://www.realliferunners.com/team
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!
Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Angie (00:00):
What's up runners?
Welcome back to the show.
Today we are talking aboutmenopause myths in the running
world and what women reallyneed.
Why are we talking about thisnow?
Because there is so much noiseabout menopause and menopause
training and what it does to ourbodies and perimenopause, and
while I am so glad thatmenopause and perimenopause are
(00:20):
finally getting a seat at thetable and in conversation and
we're talking about this moreand people are becoming much
more aware of it.
We also have to address some ofthe controversy and some of the
other things that are going onbecause whenever there's a topic
that becomes a hot topic onsocial media, as well as I know
there's a lot of goodinformation out there and
there's also a lot of badinformation out there.
So today we wanna clear the air,we some nuance, some evidence,
(00:44):
and some real world insight fromworking with hundreds of women
runners over 40 over the pastdecade that we've been working
with.
So let's get started.
(01:17):
What's up runners?
Welcome back to the show.
Thanks for joining us today.
Last week we had our guestpodcast.
That was an awesome episode thatwe had with Holly Bertone.
So if you missed that, I'dheavily.
Heavily, highly encourage you togo back and listen to that one.
Kevin (01:32):
It's an excellent episode.
I enjoyed listening to that onemyself.
Angie (01:35):
I'm so glad you did.
But I've gotten a lot of reallypositive feedback.
So thanks to Holly for coming onand being a guest on that
episode.
Again, if you're listening tothis, so today we wanted to talk
about, oh, today that reminds meof like my little favorite
Instagrammer.
Carter, excellent.
Today.
Today, oh my gosh.
There's this little guy.
We're be pretty for the rest ofthis episode.
(01:55):
He's so cute.
He's probably five years old andhe does cooking tutorials.
Oh my gosh.
He's adorable.
But anyway, so today we aregoing to be talking about
menopause myths because there'sa lot of information going
around now, and like I said inthe intro.
I'm very glad that we're havingthis conversation, and I also
(02:15):
want to be a voice of reason, avoice of science, and a voice of
nuance.
And I know people don't likenuance, especially in social
media because.
That does not usually getclicked on, right?
Like the things that get clickedon are more of those really big,
bold statements of women shouldalways do this.
Women should never do this.
And in reality, spoiler alert,that's often never the case.
(02:39):
there's not one right thing foreveryone.
I guess I.
I can say that.
Kevin (02:43):
Yeah, that, that
Angie (02:44):
is a statement.
That is true.
Kevin (02:45):
That's your absolute, yeah.
Is, is social media is wherenuance goes to die because no
one, so like gray area is not soinflammatory gray area makes
people stop and think for asecond, but not necessarily.
Bond with a strong in favor oragainst it because it's hard to
be strongly against gray area.
(03:05):
that's what you really need tobring into a conversation like
this.
It's funny.
In the intro you were talkingabout how this is like getting a
whole lot of popularity and alot of buzz on social media.
I think it's getting a lot ofbuzz on your social media feed.
It is not necessarily feeding myalgorithm.
I am not getting a huge amountof menopause.
Into my particular reels, but, Iam still excited for the topic
(03:28):
on the day.
Angie (03:28):
that's good.
And it shows you that thealgorithm is working, But
obviously this is something thatI talk about.
It's something that I doresearch on, so who knows where
they're pulling all theirinformation.
But yes, it's full, my feed isfull of all of this information.
So I do think it's veryimportant to talk about what are
some good information out thereand what.
(03:50):
Is not maybe the bestinformation that we need to be
looking at and to Frame this theright way.
like we mentioned before, wehave to accept this idea of why
social media is so polarizing,why it thrives on the extremes
of people say never this oralways that, because that is
(04:10):
what gets the clicks.
That's what, those are thethings that go viral because
people love.
Being angry.
Now, I think I shouldn't say, Iguess I shouldn't say people
love being angry, but they just,they love things to fight back
against.
I think
Kevin (04:22):
they love things to fight back against.
They love a villain.
Yeah.
if someone can make a statement,even if they make a statement
where they set themselves up atthe.
As a villain on social media,that's still winning because
people will interact with them.
Yeah.
Or if you create somebody elseas a villain and somebody else
makes an absolute statement andyou come back and you'll be
like, actually there's somenuance, some gray air to that.
(04:42):
That's also an interestingthing, but it never starts with,
there's gray area.
It always starts with the giant,explosive, absolute statement.
Angie (04:50):
Yeah, and I think that oftentimes when you see people
making some of those verypolarizing types of statements,
they often have something tosell you.
And I know that is also a prettybig generalization.
I'm not saying that it's analways type of thing, but
oftentimes that is what'shappening.
So you have to be careful whenpeople are talking about hacking
your hormones and.
(05:10):
Why, it's impossible for you tohave the body that you used to
have without this magicsupplement, then your red flag
should go up.
And I think that's reallyimportant and that there are
some people on, these feeds andespecially mine, where there are
people talking about.
How to get your 30-year-old bodyback and how to hack your
hormones and why all thesethings change during menopause.
(05:32):
And some people are ignoring anddismissing menopause entirely.
And even our medicalestablishment, like on one of
our coaching calls that we had,I think last week, one of our
members actually, no, she put upas a post in the, in our
Facebook group.
One of our members was talkingabout how she went to her doctor
and she was talking to him aboutdifferent symptoms that she was
having and he.
(05:53):
said to her like, oh, I didn'treally realize that was a
symptom of menopause.
And she was talking about howgrateful she was with the
knowledge that she currently hasbecause there are so many
different symptoms that can be aresult of the hormone changes
that we go through in menopause.
So it's not necessarily thatmenopause causes this, but the
hormone changes that weexperience during the menopause
(06:15):
transition can throw our bodyinto all sorts of.
Crazy things.
And I think that's one of thethings that's really important
to recognize and to realize.
And that's really the startingpoint, is that women's bodies
during perimenopause and postmenopause are different than
they were when you were in yourteens, your twenties, and even
your thirties.
(06:36):
And I think that's the firstthing that we have to recognize
is that.
This is a state of hormonetransition, and when your
hormones are changing and whenyour body loses estrogen and
progesterone, it does notoperate the same way.
That does not mean that declineis inevitable, that you're
screwed, that there's no hopefor you, but it does mean that
(06:56):
you have to.
Your body's playing by adifferent playbook.
And so essentially you have tolearn the new rules of the game.
And that's the way that I liketo look at it.
Kevin (07:05):
it's a weird flux all over the place of various
hormones.
But on the other end of thespectrum, we also coach high
school kids Yeah.
That also have all sorts ofcrazy ups and downs of their
hormones.
And it's not like we're coachingthese people in two completely
unrelated ways.
There's still.
We're basically still coachingpeople.
There's still humans.
There's still the ways that,that the human body evolves and
(07:28):
adapts to a training stimulus.
that's still, ultimately therule is you give the body a
stimulus, you allow it torecover and build back stronger
from the stimulus, and then youmove forward.
Like at the foundation.
That's training an athlete.
Whatever their age is,whatever's going on with the
hormones.
It's just a matter of trying tofigure out what works for this
specific athlete.
(07:48):
So suggesting that like everywoman in perimenopause should do
this training plan is likesuggesting that every teenage
boy should follow this exacttraining plan.
Yeah.
Neither one of those makes sensebecause there's not a uniform.
blanket statement is gonna coverevery single case.
Angie (08:07):
Yeah, exactly.
And I think that this reallycomes down to really our overall
point, which is that you need totrain people.
As individuals, we have to havethis middle ground that respects
and honors and recognizes that.
Our physiology is changing.
The way that your body is rightnow is not the same as it was
five years ago, 10 years ago, 15years ago.
(08:27):
And it's probably not the sameas it's gonna be five years, 10
years, and 15 years down theroad from now.
Our bodies are constantly influx.
They're constantly changing.
And so we have to be able toacknowledge that and respect
that without catastrophizing it.
And I think that's what, whereso many women.
Put themselves is that they seethis as like this decline of oh
(08:48):
God, during menopause.
Like they see this as this bigthing.
And I think that's one.
Of the negatives.
One of the, like essentially theshadow side of all of this
information is yes, it's verygood for us to be educated and
know what's coming andunderstand some of the changes
and how they affect our bodies,but at the same time, we don't
wanna use that as an excuse forwhy we can't do something.
(09:12):
I think that it's a more of,okay, I know that my body's
going through these things.
How can I adjust and adapt mytraining to fit?
Where my body is right now.
But you know what, we should bedoing that on a daily basis
anyway, right?
there are days that I'm justmore tired or I'm sore, or I
stayed up late with my teenagerthe night before, or other
(09:35):
things in my life are reallystressful.
It's important for us to alwaysacknowledge those things.
The big difference in menopauseand perimenopause is that we are
losing estrogen.
And estrogen is like this bufferhormone that like.
Makes us more able to deal withthings, I think is one of the
big things that Estrogen doesto, I hate to oversimplify it
(09:55):
that way, but that's a big thingof what it does is like it makes
us more tolerant to stress andto other things.
And as we lose it, we just haveless tolerance to stress and
other things in our life thatcan take a toll on us.
And so we have to be much morecognizant and aware of.
How our body is responding andthen adjust ourselves, our
(10:16):
actions, our habits, ourbehaviors in order to make up
for the loss of estrogen.
Kevin (10:21):
Yeah.
I know you, you wanna get intothese, the menopause myths here,
but one, one other thing that'sin this idea of recognizing
where your body is at and thengoing from there is for so long.
People, especially if you'vebeen running for a long time,
you might view a difficult run,a long run of a very hard
workout as essentially youversus your body.
(10:43):
And this whole idea thattraining is you battling against
your body is ultimately going tocatch up.
And the sooner you can adjustand say that you're not running
against your body, it's not abattle against your body, that
you are accomplishing thesetasks with your mind and your
body together, that you as awhole being are accomplishing
(11:03):
these amazing things.
One, I think the more enjoyablethat task is gonna be, and I
think the further and moresuccessful you can be with all
those tasks because then you'renot battling against yourself in
the process.
The whole process just becomesmore enjoyable and it's a lot
easier to give yourself grace.
When the battle isn't againstyourself, when it's just you
(11:26):
accomplishing these amazingthings,
Angie (11:28):
I really love that perspective.
So thank you for offering thatbecause I think it's helpful for
all of us.
So let's jump into some of themenopause myths that I am
starting to see right now in therunning world and.
Why it misses the mark andreally then we will move into
kinda what we need to befocusing on instead.
(11:48):
and spoiler alert, it's notsomething super crazy, so I'm
just gonna put that out there.
if you like a voice of reasonand science and education,
please keep listening.
If you want some sort of clickbait with lots of hacks, then
you can go to another podcast.
all right, let's move on tonumber one.
So this whole idea of Needing tohave menopause specific training
(12:11):
or cycle specific training.
as a woman that women should betraining differently than men.
Again, that is a really bigblanket statement that we cannot
use because.
Every woman is so different, andthere are some women out there
that can run higher mileage,that can do more intensity, that
(12:33):
their bodies are more adaptable.
they just recover more quickly,like versus other women out
there.
And that could be.
A whole host of factors thatcause that there is nothing
wrong with you if someone elseadapts faster than you or adapts
differently than you, or is ableto run faster or run longer than
you.
(12:53):
It just means your body isdifferent.
And I think that's so importantfor us.
Like how often do you look at arunner in the Olympics and say,
man.
I'm really angry that I'm not asgood as her.
Like I'm really mad right now.
Like, how dare she be that fast?
Kevin (13:12):
I say that every four years.
Angie (13:14):
maybe you do, coming from the competitive world of
running, but not me.
Like I look at those women nomatter.
What their age is, what theirevent is, what they're doing.
And I am in awe and I aminspired.
And I think that's how most ofus look at those elite runners
is we look at them as sources ofinspiration, not as a source of
like jealousy and anger.
(13:35):
And so why would you look atsomebody.
at your local 5K in that way aswell, right?
Like I know that it's ang thosepeople are on TV and whatnot.
But it's the same thing.
it's still that comparison mode.
Kevin (13:46):
it's still a comparison.
And comparison's always gonnabring up issues.
I forget which podcast I waslistening to, but they were
talking all about comparison ofif you use comparison as a
source of inspiration, it'salways.
Gonna work in your favor.
If you use comparison to pushyourself down or to push
somebody else down so you canpush yourself up, then
ultimately that's gonna comeback and get you.
(14:08):
Yeah.
But if you simply use comparisonas a perpetual source of
inspiration, that is the bestway that you can use it.
Look around you for ways thatyou can inspire yourself.
Angie (14:18):
Yeah.
So the other thing that.
you might be seen out in thesocial media world or wherever
you like to get your currentevents, is this idea of cycle
specific training that likeduring certain points of the
month, women should engage incertain activities but not
others.
Like it's not during the lutealphase, your body's more set up
for this, and during theovulation phase, your body's
(14:39):
better set up for this.
And again, you can't blanketstatement, things like that,
like it's just not true and it'snot good science because there's
always gonna be days.
It doesn't matter what phaseyou're in, that you're more
tired than others, or there'sgonna be days that you feel
great regardless of what part ofyour cycle you're in.
Is it true that your body has adifferent hormone profile?
(15:00):
Yes.
Your body does have a differenthormone profile at different
phases of your cycle.
If you are still having.
A regular cycle.
That's the other thing to keepin mind because once you enter
perimenopause, Dr.
Mary Claire Haver talks aboutthis as the zone of chaos.
She's like one of the leadmenopause experts out there
right now be, and so essentiallywhat's happening is that your
(15:21):
hormones are not going in thisvery normal, predictable pattern
like they have been for the pastfollowing decades.
They, your hormones are all overthe place and.
They're being released atdifferent times.
And because there are somemonths that your body releases
an egg and trigger certainhormones to release, and there
are other months that you don'tbecause your body's literally
(15:41):
running out of eggs.
And so your hormones are goingthrough this chaos.
And so your body.
Doesn't know what the heck isgoing on.
And that's really what a lot ofwomen are experiencing.
They're experiencing days wherethey feel great and they can go
out and they can run longer orthey can run faster, they can
lift really heavy, and then twodays later they feel like trash
and they don't know what theheck is going on and they think
(16:02):
something's wrong with them.
And so I really want you to hearthat nothing is wrong with you,
that your hormones are just allover the place.
If you are still inperimenopause, if you're in post
menopause, it's a littledifferent, but your hormones are
all over the place.
And so there might be.
One day where you feel fantasticand one day where you don't feel
great.
And that's why it's so importantfor you to understand and listen
(16:23):
to your body.
And this is why we teach effortbased training inside of our
programs and to all of ourclients because it that it's so
much more important for you togo by how your body feels that
day versus trying to fityourself into some pre-assigned
pace that your watch says thatyou should be able to do.
Kevin (16:43):
I love all the research on cycle specific training.
I, anytime I get to hear apodcast on it, I find it
fascinating because it almostalways from one podcast to the
next disagrees with itself.
because every time new researchcomes out, it's actually what
we've now found is this.
And then someone will doresearch.
Literally running the same studyand they'll come to different
conclusions.
(17:04):
One of my favorite ones I heardabout this a couple years back,
was they took a group of womenand were trying to figure out
like what the various hormonechanges were as the group moved
through a four week span.
Yeah.
And they determined that hormonechanges within that four week
span with from one woman was thesame range as from one woman to
(17:25):
the next on any given day.
Yep.
So it was Sure you havefluctuations in your hormones,
but you and the person standingnext to you also have totally
different hormones.
And that's why it's so criticalto be like, there's not just a
plan of, oh, are you on dayseven?
Then you should be doing thisexact workout.
that's just not how it worksbecause.
One woman's day seven andsomebody else's is completely
(17:46):
different.
I don't remember the names ofthe phases.
It's okay.
Angie (17:49):
you don't need to.
And most people don't know them.
And I could just be like sayingthem to sound more sciencey,
which again, people like to doin social media, right?
Yep.
Like they like to throw outthese terms so that it sounds
like they're educated and theyknow what they're talking about,
when in reality they're just.
Feeding, something else thatthey saw in someone else's
Instagram reel or TikTok, right?
So it is really important for usto understand that your hormones
(18:11):
are changing, whether you're amale or a female, but especially
if you're a female, because wehave a lot more hormones that
we're dealing with that aregoing through this change during
this transition.
And those hormones impact yourbody's ability to maintain and
build muscle.
That doesn't mean that youcan't, it just means it's
different.
It's changing.
However.
(18:31):
What we do see in the researchis not that, women need to be on
some totally different type ofworkout plan than men.
A lot of there, there isresearch out there that shows
that women.
Are they gain muscle similarlyto men.
Like in the biggest key, whichwe're gonna talk about in a
little bit here, is progressiveoverload.
That is the way that you buildmuscle.
(18:52):
You have to overload the body,and this is exactly the way that
we train running as well.
We need to progressivelyoverload the body.
That's how your body adapts.
Now what does that mean?
Progressive overload.
Is a concept that basicallymeans you push your body to what
it's currently capable of andthen you add a little bit more.
Then you allow your body torecover and adapt, and during
(19:13):
that adaptation process, yourbody builds back stronger than
it was before.
Then you do it again.
You add a little bit more, andthat can be.
A little bit more intensity.
That can be higher weights.
If you're lifting weights.
It can be more repetitions, itcan be, distance.
whether it's mileage or time onfeet.
It can be intensity.
There's lots of different waysthat you can overload the body,
(19:34):
but basically.
You overload the body and thenyou allow rest and recovery for
the body to adapt.
And this is one of the thingsthat is really important for us
to understand during this phaseof life, which is your hormones
and our loss of estrogenbasically makes recovery take
longer.
And this is where people get sofrustrated with training because
they're noticing that.
(19:55):
They're not making gains asquickly as they used to.
They're noticing that theirbodies are sore for longer
periods of time versus the waythat they used to be, the way
they used to bounce back andrecover after a hard training
session.
And that's because your bodydoesn't have these hormones to.
Help and to back it up, andthat's why sleep and rest and
recovery and nutrition andhydration become even more
(20:18):
important than they used to bebefore.
It's not different.
It just becomes like we again,we're just losing that buffer
that we had with estrogen.
Kevin (20:27):
You're losing the buffer on the recovery side.
You're also losing it on how faryou can push.
When you say you want to go towhat you're capable of doing and
then push a little bit further,you used to be able to push and
be like, oh, I could, I shouldprobably stop here, but maybe
I'll do one more rep.
Angie (20:42):
So it used to be able to go to 12, but now we can only go
to 11.
Kevin (20:45):
exactly.
Like you used to, if you were,say for example, lifting, you
used to want to have one rep inreserve.
Now you probably want to havetwo or three reps in reserve.
There's like the old track coachsaying of always leave one more
rep available and.
If you've got some good historyof working on your speed, you
don't need to have one more repavailable.
Probably you're good to callthat workout done with the
(21:08):
ability to do two more reps,maybe even three more reps,
depending on exactly what theworkout is.
But you want the ability, youwant a little extra, you don't
have to push quite as far overthe line as I said, I think what
I'm going for.
Angie (21:19):
Yeah, I think that you're right.
I think that it's a, and I thinkthat's a matter of smart,
smarter training, right?
saying, knowing.
And I think that's part of theaging process.
One of the benefits of wisdom,right?
Like you're essentially saying Idon't have to kill myself in
this workout.
I can push myself for sure, butI don't have to go all the way
past the line and then some,right?
(21:41):
I can still get really goodbenefits and recover quick more
quickly if I push to this point.
But then don't go over that.
And I think that again, it justbecomes.
Smarter training.
And I don't, I hesitate to usethe word smarter because I don't
want you to think that likeyou're stupid or dumb for doing
it the old way because that'swhat you've been taught.
That's what we've been told.
We've been fed this whole ideaof no pain, no gain of like just
(22:03):
push hard, go hard, or go home.
And again, those things maybe.
Could have worked in yourtwenties, but when you get into
your forties, fifties, sixties,seventies, it's just not the
same way.
Your body just doesn't adapt thesame way.
And so we need to be kinder toourselves, I think, and be a
little bit more gentleunderstanding that.
We still need that progressiveoverload.
(22:23):
We can still push, we can stillgo farther, we can lift heavier,
we can do, sprint intervals anddifferent things like this, but
we just have to make sure thatwe are doing a little bit less
of it, I think, in general, sothat your body can adapt and
recover more quickly.
Kevin (22:37):
Yeah, so don't go.
Super overboard and make surethat you're recovering nicely.
Alright, what do we got next?
Angie (22:42):
Alright, so that takes us into training intensity.
So there is definitely somecontroversy in this area of
training intensity and what isthe quote unquote right thing
for us to be doing as women inperimenopause or menopause.
So there are some people thatsay, and this tends to be I
think like the older idea of,once you get to be past a
certain age, there's a lot ofpeople that tell you should stop
(23:04):
running because running is toohigh of an intensity.
Activity, right?
that we should really only befocusing on low intensity and
low impact for joint health andfor all these things.
And that is not true.
That's not the only thing weshould be doing.
It is a very important thing forus to do, but it's not the only
thing for us to do.
Now, there's a lot of people outthere saying.
(23:24):
low to moderate intensity isworthless.
We should really only be doinghigh intensity because that's
the best for us.
The high intensity training isgoing to help us build more
muscle and build more bone andnot put as much stress on the
body.
And also that's not true aswell.
Like we need a mix of both.
And again, this is where we goback to, science and nuance,
which is your body needs.
(23:46):
All of a whole different host ofstress.
And I say that in a good waybecause stress is a body, but,
trained stimulus is the word I'mlooking for.
We need to.
Challenge the body in differentways.
Sometimes it's low intensity,moderate intensity, high
intensity, and the ratio of thatchanges from individual to
(24:07):
individual based on your bodytype, based on what you like to
do, what you find fun, and alsowhat your training goals are.
You know someone that wants torun a marathon.
If you tell them that low tomoderate aerobic exercise is
worthless, that's the really nota smart thing to say.
that's what a marathon is.
(24:27):
A marathon is lower to moderateintensity, aerobic exercise.
You need to train that if youwanna go do that thing, right?
so it's, you can't take this oneblanket statement and say, this
is what everybody should bedoing, and if you don't do this,
you're an idiot.
Kevin (24:42):
But blanket statements sound so much cooler, Only go
low impact and that you canreason all of them, like only go
low impact.
Because as we're getting older,our joints are going to be, they
can't take as much of thepounding Sounds like a very
logical thing except for thefact that you actually need some
impact in order to continuebuilding the strength of your
bones.
this is.
(25:02):
Actually super critical that youhave some actual impact
exercise.
Yeah.
As you get older.
So then people are like, oh, youwanna make sure that you have
some impact.
So they go the other direction.
Do the high intensity becauseyou can get a good workout over
a shorter period of time, andyou don't wanna be out there for
so long because you're gettingolder because of the oxidative
stress on the body.
The oxidative stress in thebody.
Yes.
(25:23):
Don't forget
Angie (25:23):
to mention that.
Yeah,
Kevin (25:24):
if you can, oxidative, that's a good one.
Luteal, I think was a nicevocabulary word you dropped
earlier.
Whatever.
Again, if we can drop inmitochondria later, then we're
gonna be, you
Angie (25:33):
just dropped it.
Sweet.
You're there.
Kevin (25:34):
that these are the signs that you know exactly what
you're talking about.
And then put an always or, andever at the beginning of your
statement and you're good to go.
Good to go.
But.
It is, it's both and it'salways, no matter what it is
that you're training for, youneed a balance of all these
different things.
It's just that the balancevaries low and slow is going to
(25:54):
build up an aerobic base and prpretty much whatever your
activity is, there's gonna be ahuge aerobic component for it.
Angie (26:01):
Especially if you're a runner.
Kevin (26:02):
If you're doing a 5K and you're like, oh, I push myself
really hard.
Yeah, it's almost entirelyaerobic.
Like the 800 meter in theOlympic level where they're
going for like a minute, 45 isstill mostly an aerobic
activity.
So if you're thinking thatyou're Turkey trot, 5K feels
super anaerobic, it's just yourfinishing kick.
but then you also need theintensity.
You just need to figure out away to strategically put it in.
(26:24):
Like we were saying in the lastone, you need to figure out a
way that you can balance.
Reaching a little bit past whereyou currently are and being able
to recover the idea is you justcan't always go overboard.
If you're going by thephilosophy that it should always
be high intensity, you'resetting yourself up to just have
this huge level of stress, andthen you need to have huge
(26:46):
amounts of recovery followingit.
You need a balance,
Angie (26:49):
right?
So the real problem here is notthe intensity itself, it's just
this.
Unregulated stress that you'reputting on the body.
And this is what a lot of peopledon't realize.
And again, this is where a lotof people get frustrated too,
because they used to be able totrain with more intensity and
they don't have that sameability to recover and adapt.
Now, that doesn't mean youshouldn't do it.
(27:11):
Your body still needs it, but wejust have to be much.
More intentional about how we'readding this into our life.
So the kind of the recap here isthat you need low intensity,
moderate intensity, and highintensity activities based on
your goals and what kind ofadaptations you're looking to
achieve.
(27:32):
And as we get older, we probablyneed a little bit more of the
lower intensity things so thatour body actually has the time
to adapt to the higher intensitythings that we have during our
week.
All right.
Number three, there's.
People, a whole host of course,of things in social media right
now about weight gain duringmenopause.
(27:53):
And because obviously the dietindustry is, however many
billions of dollars.
Holly dropped a fun stat on thaton the podcast last week of
like, how many billions ofdollars the diet industry is
responsible for every singleyear.
Kevin (28:06):
70, I think it was 70.
Angie (28:08):
Yeah, it's something ridiculous, right?
So of course now we can blameweight gain in menopause on your
cortisol levels and we can thensell you a supplement to help
you decrease your cortisollevels or tell you that,
whatever it is, we can targetmenopause specific weight gain.
now.
(28:29):
Weight gain can be a symptom ofmenopause because of the changes
that we are experiencing aswomen so that these hormone
changes that we have change,like as we lose estrogen and
progesterone, that changes theway that our body.
Processes, glucose and ourinsulin sensitivity levels.
(28:50):
So the way that our body thenuses energy, our body, the
energy availability in our bodythat changes, it, it like, it
goes through this kind of shift.
So a lot of women do experienceweight gain dur during.
perimenopause and menopause.
But that doesn't mean thatthere's nothing you can do about
it.
it also doesn't mean thatcortisol is bad, and we've
(29:10):
talked about this in previouspodcasts as well.
Cortisol is a really importanthormone that helps to mobilize
your body for action.
That's what it does, like whenyour body is ready to go run or
to do some sort of harderactivity.
Cortisol is released so that wecan actually get glucose into
the bloodstream so that glucosecan get to your working muscles
(29:33):
and your body so that you canrun or lift or whatever activity
you're trying to do.
So the problem is not cortisolitself.
The problem is.
Unchecked cortisol levels ischronically high cortisol
levels, and the reason thathappens is because estrogen
helps to regulate cortisol.
So as we lose estrogen, yourcortisol levels are less
(29:56):
regulated.
That doesn't mean that they'rejust doing whatever they want.
It just means that, again.
Our choices matter a lot more.
We have to be more intentionalwith how we regulate stress.
And there's a lot of stress inmidlife.
there's our, we have our kids,some of us have aging parents
and other things that we have todeal with.
We've got houses, we've got homerenovations, both expected and
(30:18):
not expected.
if you're following us onInstagram, you'll understand
what I'm referencing in thatcomment, but there's a lot of
stress and.
That the stress levels areleading to higher levels of
cortisol, and now we don't haveestrogen to help regulate
things.
So the problem is those, theless regulated, higher chronic
levels of cortisol that we havein the body, that can lead to
(30:40):
changes in the way that our bodyprocesses insulin and glucose
and muscle mass.
And so it's not.
That we can't do anything aboutit.
There's a lot of things that wecan do.
It's just that our choicesmatter a lot more.
And when we train smarter, likewe just talked about with
intensity and regulating ourintensity, making sure that
we're recovering, we're notoverdoing it because.
(31:03):
Training is a stress on thebody.
So if you are just pushing yourbody super hard all the time,
that is adding stress to yourbody that is releasing cortisol.
And again, this is a good thing.
We want our bodies to releasecortisol, but when we're, if
we're doing it all day, everyday and then not allowing enough
rest and recovery so that ourbody can actually process all
those things and make thoseadaptations, that's when we
(31:25):
start to get into trouble.
Kevin (31:26):
Great.
So actually paying attention tohow you're training, not to the
level that you can see on socialmedia, or I get in pop-up ads on
various things.
That suggest, oh, you'vereached, this is the one that I
get.
You want a six pack as a guy,and then it says various ages
and says exact.
This is the exercise you shoulddo.
If you want a six pack betweenthe ages of 25 and 35, is it
(31:49):
crunches?
And then there's another picturefor 35 to 45 and 45 fit five.
And then everyone, there's somelike generated image of this guy
who's just absolutely shreddedand you're like, but there's not
like one exercise that'sactually going to do it.
The whole idea that you canlike.
Do a specific exercise that'sgoing to key in on fat being
stored in a specific area of thebody is complete baloney.
(32:10):
Yes.
that's just not how the bodymetabolizes fat.
Angie (32:14):
But going back to what we can do, the biggest thing that
we need to be more aware of is,again, since we were losing
estrogen or we've lo, if you'vealready gone through menopause
and you are post menopause,you're, you've lost estrogen.
That changes the way that yourbody processes different things
that you eat.
So we just have to be more awareand more intentional with our
(32:34):
nutrition choices.
We have to make sure that we'reprioritizing protein and that we
are taking in carbohydrates.
We still need carbohydrates asrunners.
Don't let anyone tell youdifferently than that.
We just have to be a little bitmore strategic with our
carbohydrate intake.
We have to think about it more.
We have to be, again, moreintentional.
I know I've said that wordseveral times, but that's
telling you how important thatis.
(32:56):
Weight gain is not inevitable,though it is common.
there is, there are things thatyou can do about it.
And regulating stress is one ofthe biggest things is really
becoming aware of the stressthat you have in your life and
doing things to help de-stressand understanding that exercise
is also a stress on the body.
And this is one of the reasonswhy so many people gain weight
(33:17):
during marathon training.
there's a couple of differentreasons, but this is one of them
because stress, marathontraining is a really big stress
on the body.
So if you're not getting enoughrest and recovery, then your
body's just accumulating stressinstead of adapting to stress.
And one of the.
Side effects of stressaccumulation is weight gain.
your body's not able to use theenergy as effectively because of
(33:39):
the chronically high levels ofcortisol in the body.
Kevin (33:42):
Right?
And ironically, adding extrafuel to the fire is actually
gonna be a way to not store asmuch food on your body in the
form of fat, because.
if you're under fueling yourselfin an effort to try and lose
weight, your body just thinksthat you're not fueling it and
it's gonna hold onto it as tightas it possibly can and as tight
as it possibly can is formingfat and more additional fat on
(34:02):
you.
Angie (34:02):
Yeah, we don't want that.
Alright, number four.
there's some myths or some, Ishouldn't say myths, but more of
a controversy about strengthtraining and it's.
Decreasing.
I don't wanna say there's acontroversy around it because I
think pretty much everyone, andI know that's a blanket
statement, but pretty much mostpeople out there, especially
scientists or any sort of,people in the fitness world are
(34:25):
acknowledging the idea, or, Iwould like to say the fact that
strength training is.
Essential at this point in ourlife.
it really is essentialthroughout our whole life.
but especially during ourforties and beyond because
muscle mass, like I mentioned,we, we start to lose muscle
mass.
Automatically after the age of30.
(34:46):
So we need to strength train inorder to maintain that muscle
mass and of course, build musclemass.
Strength training is the key.
However, there are people outthere that will tell you
strength training's the onlything you need to do.
Like you, you shouldn't be doingzone two cardio.
You shouldn't be doing any ofthese things.
All you should really befocusing on is strength
training, and again.
(35:07):
That's a lie, especially ifyou're a runner.
if you're a runner, you need torun.
And that's I think, one of thebiggest holes that I saw in this
area, which is why.
we have the program that we havebecause there are a lot of
people that love running andwanna keep running.
And so this whole idea of notdoing zone two cardio, that just
doesn't work for me.
But we do have to do strengthtraining.
(35:28):
That is still a non-negotiable,but it's just.
Part of the puzzle.
It's not the entire puzzle.
It's not the only thing weshould be doing.
And also there's a lot of peopleout there that are telling you
have to lift heavy for you toget muscle adaptations and for
you to grow muscle.
That's also not true.
Lifting heavy is great, andbelieve me, I have a whole
lesson on it inside my programabout the benefits of lifting
(35:51):
heavy.
Because lifting heavy not onlyhelps to build.
Muscle mass and muscle strength.
It also allows for someneurological adaptations in the
body, like the neuromuscularconnection, that connection
between your brain and yourbody.
It helps to strengthen that too.
So there are a lot of benefitsof lifting heavy weights.
(36:11):
It's not the only way to getstronger though if you are
lifting to failure, which meansthat you are going to the point
where your muscles, it is verydifficult for you to do another
repetition where you're takingyour muscle to the point where
if you do another one.
You, are your form is sacrificedor you're just literally not
able to do another rep that'staking that muscle to the point
(36:32):
of failure.
You're gonna get stronger aslong as you allow proper
recovery and nutritionafterwards, because if you're
taking your muscle to failure,whether or not you're lifting
lighter weights for morerepetitions or heavier weights
for lower repetitions, if you'retaking your body to failure and
then you're not allowing therecovery and the nutrition,
you're not gonna build.
(36:52):
Stronger, you're just gonna bebreaking the muscle down because
during those training sessions,you're actually breaking the
muscle down and it's during therecovery, as long as you give
the body the building blocksthat it needs, which is protein
and carbohydrates, that the bodycan build back stronger than it
was before.
Kevin (37:07):
So it's really, it's the type of lifting that people
prefer.
Like you're very big on liftheavy because there are
additional benefits.
Angie (37:15):
But I also like it also, it's very I like lifting heavy
and I like feeling really strongand lifting up a big heavy
weight and be like, yeah, I justdid that.
You know what I mean?
Like we just put a huge weightrack in our garage and I did
squats yesterday with thebarbell, and I like, it felt
really good because it justmakes me feel really strong.
Kevin (37:35):
Okay.
Fair enough.
But then there's other thingslike step up that I particularly
enjoy doing.
Step up.
Step
Angie (37:40):
Up are a fantastic exercise that I think every
runner should do,
Kevin (37:43):
but it's very difficult to do Step up with a high
weight.
Like it's difficult, especiallyif you're stepping up onto a
relatively tall thing.
Angie (37:51):
and so this is a really cool thing about Step Up versus
squats, if we wanna just addressthis real quick.
Okay.
And especially with you as ourphysics expert, when we look at
the line of pull.
And the like the axis of themovement, step ups actually put
similar, like you don't have tohave as heavy of a weight in a
step up versus a squat.
(38:11):
Because of the angle of thejoint angle and the force that's
actually being placed throughthe glutes, you can actually get
more force through the gluteswith a lower weighted step up
than you can with a higherweighted squat.
Kevin (38:24):
But then because it's a lower weight, you end up being
able to do a lot more of them.
Like I literally did.
Yes and
Angie (38:30):
no.
so it depends.
Kevin (38:31):
I did step ups and squats today.
Yeah.
And I made it to 25 on step ups.
And with far more weight on thebar.
I did eight squats.
Yeah.
And both of them, by the time Imade it to the last one, I'm
like, I cannot do very many moreof this.
Yeah.
But my numbers were completelydifferent and I was stepping up.
I think it's the height of thebox and what if you're holding a
weight or you're putting aweight vest on, that is a way to
(38:53):
do a heavier lift on that.
Like you can step up onto alower height.
You can step up with just yourbody weight and.
That's not necessarily heavierlifting, but if you step up onto
a higher step, I think it's notnecessarily a heavy lift, but it
is a much more physical demandon you because of the angle of
the lift.
Angie (39:12):
Exactly.
And so it's still putting thatsame amount of force or
sometimes even a greater forcethrough the muscles that you're
targeting.
Okay, so it feels harder, butyou're actually lifting lighter.
Because of the exercise itself.
Kevin (39:24):
Yeah.
So it feels harder, but becauseit's lighter, I, I then my head
says, I can do more reps ofthis.
Angie (39:29):
Okay.
And that's fine.
But like the reason that I lovethis idea too is that there are
some people that don't likesquats because of lower back.
Or they're, they have lower backissues and squats don't feel
comfortable, or they don't likethe way that the barbell feels
on their shoulders.
I know that.
That's definitely one of mylimiting factors when it comes
to the amount of weight that Ican squat is And then
Kevin (39:49):
we're gonna need one of those cushions you put on the
bar.
Angie (39:51):
Oh yeah.
But that's one of the reasonsthat you can leg press more than
you can squat is because yourbody's at a different angle and
you don't have to require thesame levels of stabilization and
your shoulders and all the otherthings that are involved when
you're doing a squat versus whenyou're just lying on your back
doing a leg press.
Because
Kevin (40:07):
leg press was like your favorite exercise when you were
in like high school and college.
I loved the leg press.
Angie (40:12):
did you already know that?
Or you just assumed Just
Kevin (40:14):
B, both.
Oh
Angie (40:15):
God.
I love the leg press.
Maybe that'll be our nextaddition to our home gym.
Just because but that, thinkabout it, right?
because of the angle and becauseof what, the way that your body
is, targeting that muscle, youcan do a lot more weight because
you don't have some of the otherlimiting factors that would
limit you during a squat.
Kevin (40:31):
Yeah, a hundred percent.
Yeah.
Angie (40:32):
What do we actually need?
Okay.
Women runners over 40 males.
This applies to you for the mostpart.
Also, just thank you, but justless so like I,'cause I think
that this is the biggestdifference is all of this
applies whether you're male orfemale.
It's just that women.
Because of the hormone changesthat we experienced during this
phase of our life, it just seemsa lot more dramatic.
(40:54):
Is that fair to say?
Kevin (40:54):
I, it seems a lot more dramatic, but I think that all
men could also benefit fromthese as the pillars of their
training philosophy.
Yeah,
Angie (41:01):
I for sure agree.
So the first thing that we needto do is strength train.
Okay.
For sure.
We have to be strength training,whether you're a runner or just
a normal person.
If you have.
Friends that aren't runners.
Why?
Because'cause runners aren'tnormal.
Kevin (41:16):
You said a runner or a normal person?
Yeah.
Angie (41:19):
let's be real.
We're all a little abnormal,right?
who, who goes out and runs forfun.
We do.
and I'm totally good with that.
I'm totally fine.
I don't wanna be a normalperson.
look at what's normal in oursociety and our culture today.
Fair enough.
if we look at what is actuallynormal, the center of that bell
curve, I'm very glad that I'mnot in the middle there.
but.
Whether you have people in yourlife that are runners or other
(41:40):
people that are not runners.
Everyone needs to be strengthtraining, and that is a blanket
statement that I will tell you.
It doesn't mean that everyoneshould be doing the same
exercises.
It doesn't mean that everyoneshould be doing the same thing
like lifting heavy, becausepeople have different
limitations.
People have, previous.
Accidents and literal changes intheir physiology that they've
(42:00):
experienced.
Who knows what's going on, butyou need to train as an
individual.
But strength training is veryimportant.
Some sort of resistance trainingis extremely important for your
overall health and also for yourperformance as a runner.
And we also have to be focusedon your movement quality.
And injury prevention andstrength training is the way to
do that.
As a physical therapist for thepast 18 years, I can tell you
(42:23):
that I've done exercises prettymuch with every single patient
I've ever treated, and at somepoint in time there's some
people that have come in withSuch low level?
I can't even say that becausethere are even people that come
in with super high levels ofpain that need a lot of pain
management at the beginning.
I usually try to start them onan exercise as soon as possible.
(42:44):
Sometimes it's that first visit.
Sometimes it's maybe visit twoor three, but I try to get them
exercising within thelimitations of their pain.
As quickly as possible, becausethat's what's actually going to
heal the body.
It's not the electricstimulation or the massage or
the hot packs, it's the exerciseand the movement that they're
doing.
Kevin (43:02):
but that e-stim feels so good.
Angie (43:04):
Doesn't,
Kevin (43:06):
does it?
It's one of my favorites fromcollege.
Angie (43:08):
All right, so we have to be strength training.
You need to be training atdifferent intensities.
You need low to moderateintensity.
You need high intensitytraining, and depending on what
your goal is in your currenttraining cycle or what your big
overall goal is, those differentintensities need to be.
Different ratios in yourtraining plan, and that's one of
the reasons that following atraining plan is such a good
(43:30):
idea because you can make surethat you're not leaving anything
out at any given time,
Kevin (43:35):
right?
The ratios change, buteverything is still in there.
Regardless of what your goal is,all the intensities should be in
all of the training plans.
Alright, next.
Fuel, like you mean it.
I love the way that you've gotthis written out.
This means making sure that youare putting in more protein
before you start thinking aboutreducing your level of carbs.
it's leading with what do I needto make sure that I've got
(43:57):
covered and then we're notcutting carbs out.
We're making sure that we'vefilled our body with the protein
that it needs, but we do needsome carbs to make sure that
those proteins.
molecules can actually getutilized too, right?
So it's not abandon everything.
And
Angie (44:10):
also, and also carbohydrates are our energy
source, like they are yourbody's preferred energy source.
So we need protein to buildmuscle, but we need carbs for
energy.
And especially as a runner,carbohydrates are your body's
preferred energy source.
All right.
The next thing that we need, ifyou haven't heard me say the
word rest and recovery andadaptation enough in this
(44:30):
episode, is recovery and nervoussystem regulation or nervous
system adaptation.
I don't like to think, whenpeople think of nervous system
regulation, they only, theythink about.
Calm and meditation, and that isdefinitely important.
But getting our nervous systemsto become more adaptable and
more resilient to stress isreally the key because stress is
(44:53):
gonna come, like we put stresson ourselves intentionally, like
through our training andthrough, personal development
and growth.
Like we do things that areuncomfortable so that we can
grow and that requires stress.
But when that stress gets out ofcontrol, then it's putting us
down instead of helping us.
To actually grow.
Kevin (45:10):
Yeah.
Regulation is a good way oflooking at it.
It's not just being calm nomatter what.
It's getting yourself excitedfor things that you should be
excited.
Yeah.
But then being able to calmyourself down afterwards.
Angie (45:19):
Yeah.
So it's the resiliency of it,right?
Allowing your body to bouncebetween states, like we need
sympathetic activation.
there's a lot of people that'lltell you like, that's not good.
But yes, we do.
We need the sympatheticactivation.
We also need to be able to shiftour body.
Over into parasympathetic modeto into that rest and recovery
mode.
And it's when your body getsstuck in one mode, that's where
it starts to become problematic.
(45:41):
And then finally, the biggestshift, I think, because this is
the underlying current to all ofit, is really starting to shift
our mindset and shift the waythat we are thinking about
ourselves, our bodies, and whatwe are capable of in this next
phase of our life.
There are so many people.
But especially women that havebeen obsessed with weight,
(46:02):
because this is the thing, theseare what we have been fed for
our entire lives.
We grew up in the peak of dietculture.
We grew up with, God knows howmany diet fads, right?
if you think about the number ofdifferent diet fads we've been
through in the decades thatwe've been alive, it's pretty
insane.
And so we have beenhyper-focused and hypersensitive
(46:22):
to all of this because that'swhat we see.
And so there are so many people.
That are so focused on thatweight and like being at a
certain weight or losing weight.
And we were just having thisconversation inside of our
membership last week because oneof our members said she wanted
to lose weight and she prefacedthe question and said, Angie,
I'm gonna talk about somethingthat you don't like talking
(46:42):
about.
And I.
Said, there's really no topic Idon't like talking about.
No topic is ever off limits tome.
And she's I wanna lose weight.
I'm like, okay, that's fine.
that's if that's your goal,that's fine.
Let's just make sure it's comingfrom the right place.
That is my only thing as a coachthat I think is important is if
you wanna lose weight.
I'm not here to tell you thatyour goal is good or bad.
(47:03):
I just wanna make sure thatyou're doing it from a place of
self-love.
I wanna make sure that you'redoing it from a mindset of
empowerment versus.
Of, I'm not good enough as I amright now, and if I lose weight,
that will make me better.
That will make me okay.
That will make me faster.
That will make me.
More beautiful, like whateverthat might be.
it's, we have this myth in ourhead that having a smaller body
(47:26):
is going to lead to fill in theblank.
Whether it's improvements inperformance, whether it's our
spouse looking at us morelongingly, whether it's just
feeling better in our skin or inour clothing.
We think that having a smallerbody is going to give that to
us.
And I think that's a big myththat we've been sold our entire
lives.
And so I think that it's reallyimportant for us to shift into,
(47:49):
okay, what do I want my body tobe able to do?
if you wanna be able to run acertain distance, if you wanna
be able to run a certain pace,what is required for you to do
that?
you're gonna have to fuel yourbody, you're gonna have to do
your training sessions, and thatdoes not always align with
restriction that.
Is needed in order to just loseweight.
Because I don't think that mostpeople, like they say they wanna
(48:12):
lose weight, but really whatmost people want when they say
that is they wanna lose fat.
They don't wanna lose muscle,right?
And so I think that it'simportant for us to be focusing
on the right thing.
So if we can take our focus awayfrom just a number on a scale
and focus on.
I wanna build muscle so that mybody is stronger so that I can
then burn more fat, moreefficiently than great.
(48:33):
But we just have to be makingsure that we're focusing on the
right thing, which I think inthis phase is strong over skinny
and building over losing.
And I think that when we focuson those things, then weight
loss, fat loss can become abyproduct and we can do it in a
way that's very sustainable andthat feels good in our own, in
our body.
Kevin (48:52):
Yeah, it's tricky to make sure that you're like, oh, I
might want to get my body to aplace that can help me most be
successful with these goals thatI want.
But for so long there have beena lot of runners that are like,
a smaller body will help meaccomplish these goals.
And that's just one, it's nottrue.
but I.
It's important to, if as soon asyou start thinking about
(49:13):
whatever running goal you have,if your first thought is I need
to lose weight to get to thatgoal, then you've gotta reframe
that thing of, am I strongenough to accomplish that goal?
And when you lead with I need tobe strong enough to accomplish
that goal, then it's less aboutthe number and more.
My body's gonna look likewhatever it needs to look like,
so that I can have the strengthon it so that I can actually
(49:35):
give it a shot of chasingwhatever that big goal is,
Angie (49:37):
right?
Because sometimes those twogoals can work against each
other, and that's really what wedon't want to happen.
I don't want people fightingthemselves because they think
that they need to lose weight,but they wanna build muscle.
And so they're restrictingcalories, like to the point like
they're over restrictingcalories and so their body
doesn't have.
What it needs to actually buildthe muscle and they actually end
up losing muscle in the process.
(49:57):
But, that's a huge topic foranother day, but I think it is
just very important for us to atleast mention that mindset, is
really important and what we'refocusing on in this phase of
life becomes really importantbecause that's going to guide
our actions and our behaviors.
Hopefully I felt like we weretalking fast in this episode and
it still went like over 50minutes.
so hopefully it wasn't toooverwhelming'cause the goal was
(50:20):
really to help reduce theoverwhelm and help you
understand that training duringperimenopause and post
menopause.
Aren't extremely different thanother times in our life.
It just becomes more importantfor you to listen to your body.
It becomes more important foryou to go by effort, to take
recovery days when needed, tomake sure that you're really
(50:41):
nourishing your body with goodfood and good nutrition instead
of trying to restrict just tolose weight.
So my warning and.
Thing for you to keep your eyeout.
when you see something in socialmedia that is giving you an all
or nothing type of.
A viewpoint or saying that everyperson should do this or no one
(51:02):
should ever do this.
put your red flags up.
Put your red flags up.
And I'm not saying don't listenand completely blow those people
off, but do some research,right?
Or reach out to me and ask Hey,have you heard this?
Do you know if there's anyresearch behind this?
I would love to be that resourcefor you.
So if you don't follow usalready, make sure you are
following us over on Instagramat real life runners, and really
understand to, how to.
(51:23):
Tune in and tap into the wisdomthat your body holds for you,
now and in the future.
Kevin (51:28):
Yeah.
No, that's fantastic.
Yeah.
Blanket statements on theinternet, usually just there.
So you'll watch the rest of thevideo.
Angie (51:33):
Yeah, exactly.
So if you do want help to tailoryour training and your lifestyle
so that you can keep runningstrong.
Through your forties and beyondwith science, evidence-based
information and not just a bunchof hype.
That's why we've created theReal Life Runners team.
We've created that real liferunners team to give you a
personalized training planbecause like we said, it matters
(51:54):
that your training plan ispersonalized to you and where
you are right now.
It's important that you meetyourself where you are.
And understand that things aregonna need to adjust and adapt
along the way, and that's whyevery person on our team gets a
personalized training plan.
We have live weekly coachingcalls where you can come and get
all of your questions answeredand get supported by other
amazing people that are goingthrough these things.
(52:14):
along the way with you, we havemonthly guest workshops.
We're doing an amazing challengeright now called the Mindful
Miles Challenge.
Which is helping us to again,tap into that wisdom that our
body is trying to communicatewith us.
So if that sounds good to you, Iwould love to enjoy, to invite
you to join the team.
you can check that outover@realliferunners.com slash
team.
I'd love to invite you to comeget the plan, get the help, get
(52:37):
the support that you need.
And if this episode resonatedwith you, also share it with a
friend who's also navigatingmidlife or running in midlife,
because that's our goal is justto continue to help more people.
As always, thanks for joiningus.
This has been The Real LifeRunners podcast, Now, get out
there and run your life.
What's up runners?
Welcome back to the show.
Today we are talking aboutmenopause myths in the running
world and what women reallyneed.
Why are we talking about thisnow?
Because there is so much noiseabout menopause and menopause
training and what it does to ourbodies and perimenopause, and
while I am so glad thatmenopause and perimenopause are
(00:20):
finally getting a seat at thetable and in conversation and
we're talking about this moreand people are becoming much
more aware of it.
We also have to address some ofthe controversy and some of the
other things that are going onbecause whenever there's a topic
that becomes a hot topic onsocial media, as well as I know
there's a lot of goodinformation out there and
there's also a lot of badinformation out there.
So today we wanna clear the air,we some nuance, some evidence,
(00:44):
and some real world insight fromworking with hundreds of women
runners over 40 over the pastdecade that we've been working
with.
So let's get started.
(01:17):
What's up runners?
Welcome back to the show.
Thanks for joining us today.
Last week we had our guestpodcast.
That was an awesome episode thatwe had with Holly Bertone.
So if you missed that, I'dheavily.
Heavily, highly encourage you togo back and listen to that one.
Kevin (01:32):
It's an excellent episode.
I enjoyed listening to that onemyself.
Angie (01:35):
I'm so glad you did.
But I've gotten a lot of reallypositive feedback.
So thanks to Holly for coming onand being a guest on that
episode.
Again, if you're listening tothis, so today we wanted to talk
about, oh, today that reminds meof like my little favorite
Instagrammer.
Carter, excellent.
Today.
Today, oh my gosh.
There's this little guy.
We're be pretty for the rest ofthis episode.
(01:55):
He's so cute.
He's probably five years old andhe does cooking tutorials.
Oh my gosh.
He's adorable.
But anyway, so today we aregoing to be talking about
menopause myths because there'sa lot of information going
around now, and like I said inthe intro.
I'm very glad that we're havingthis conversation, and I also
(02:15):
want to be a voice of reason, avoice of science, and a voice of
nuance.
And I know people don't likenuance, especially in social
media because.
That does not usually getclicked on, right?
Like the things that get clickedon are more of those really big,
bold statements of women shouldalways do this.
Women should never do this.
And in reality, spoiler alert,that's often never the case.
(02:39):
there's not one right thing foreveryone.
I guess I.
I can say that.
Kevin (02:43):
Yeah, that, that
Angie (02:44):
is a statement.
That is true.
Kevin (02:45):
That's your absolute, yeah.
Is, is social media is wherenuance goes to die because no
one, so like gray area is not soinflammatory gray area makes
people stop and think for asecond, but not necessarily.
Bond with a strong in favor oragainst it because it's hard to
be strongly against gray area.
(03:05):
that's what you really need tobring into a conversation like
this.
It's funny.
In the intro you were talkingabout how this is like getting a
whole lot of popularity and alot of buzz on social media.
I think it's getting a lot ofbuzz on your social media feed.
It is not necessarily feeding myalgorithm.
I am not getting a huge amountof menopause.
Into my particular reels, but, Iam still excited for the topic
(03:28):
on the day.
Angie (03:28):
that's good.
And it shows you that thealgorithm is working, But
obviously this is something thatI talk about.
It's something that I doresearch on, so who knows where
they're pulling all theirinformation.
But yes, it's full, my feed isfull of all of this information.
So I do think it's veryimportant to talk about what are
some good information out thereand what.
(03:50):
Is not maybe the bestinformation that we need to be
looking at and to Frame this theright way.
like we mentioned before, wehave to accept this idea of why
social media is so polarizing,why it thrives on the extremes
of people say never this oralways that, because that is
(04:10):
what gets the clicks.
That's what, those are thethings that go viral because
people love.
Being angry.
Now, I think I shouldn't say, Iguess I shouldn't say people
love being angry, but they just,they love things to fight back
against.
I think
Kevin (04:22):
they love things to fight back against.
They love a villain.
Yeah.
if someone can make a statement,even if they make a statement
where they set themselves up atthe.
As a villain on social media,that's still winning because
people will interact with them.
Yeah.
Or if you create somebody elseas a villain and somebody else
makes an absolute statement andyou come back and you'll be
like, actually there's somenuance, some gray air to that.
(04:42):
That's also an interestingthing, but it never starts with,
there's gray area.
It always starts with the giant,explosive, absolute statement.
Angie (04:50):
Yeah, and I think that oftentimes when you see people
making some of those verypolarizing types of statements,
they often have something tosell you.
And I know that is also a prettybig generalization.
I'm not saying that it's analways type of thing, but
oftentimes that is what'shappening.
So you have to be careful whenpeople are talking about hacking
your hormones and.
(05:10):
Why, it's impossible for you tohave the body that you used to
have without this magicsupplement, then your red flag
should go up.
And I think that's reallyimportant and that there are
some people on, these feeds andespecially mine, where there are
people talking about.
How to get your 30-year-old bodyback and how to hack your
hormones and why all thesethings change during menopause.
(05:32):
And some people are ignoring anddismissing menopause entirely.
And even our medicalestablishment, like on one of
our coaching calls that we had,I think last week, one of our
members actually, no, she put upas a post in the, in our
Facebook group.
One of our members was talkingabout how she went to her doctor
and she was talking to him aboutdifferent symptoms that she was
having and he.
(05:53):
said to her like, oh, I didn'treally realize that was a
symptom of menopause.
And she was talking about howgrateful she was with the
knowledge that she currently hasbecause there are so many
different symptoms that can be aresult of the hormone changes
that we go through in menopause.
So it's not necessarily thatmenopause causes this, but the
hormone changes that weexperience during the menopause
(06:15):
transition can throw our bodyinto all sorts of.
Crazy things.
And I think that's one of thethings that's really important
to recognize and to realize.
And that's really the startingpoint, is that women's bodies
during perimenopause and postmenopause are different than
they were when you were in yourteens, your twenties, and even
your thirties.
(06:36):
And I think that's the firstthing that we have to recognize
is that.
This is a state of hormonetransition, and when your
hormones are changing and whenyour body loses estrogen and
progesterone, it does notoperate the same way.
That does not mean that declineis inevitable, that you're
screwed, that there's no hopefor you, but it does mean that
(06:56):
you have to.
Your body's playing by adifferent playbook.
And so essentially you have tolearn the new rules of the game.
And that's the way that I liketo look at it.
Kevin (07:05):
it's a weird flux all over the place of various
hormones.
But on the other end of thespectrum, we also coach high
school kids Yeah.
That also have all sorts ofcrazy ups and downs of their
hormones.
And it's not like we're coachingthese people in two completely
unrelated ways.
There's still.
We're basically still coachingpeople.
There's still humans.
There's still the ways that,that the human body evolves and
(07:28):
adapts to a training stimulus.
that's still, ultimately therule is you give the body a
stimulus, you allow it torecover and build back stronger
from the stimulus, and then youmove forward.
Like at the foundation.
That's training an athlete.
Whatever their age is,whatever's going on with the
hormones.
It's just a matter of trying tofigure out what works for this
specific athlete.
(07:48):
So suggesting that like everywoman in perimenopause should do
this training plan is likesuggesting that every teenage
boy should follow this exacttraining plan.
Yeah.
Neither one of those makes sensebecause there's not a uniform.
blanket statement is gonna coverevery single case.
Angie (08:07):
Yeah, exactly.
And I think that this reallycomes down to really our overall
point, which is that you need totrain people.
As individuals, we have to havethis middle ground that respects
and honors and recognizes that.
Our physiology is changing.
The way that your body is rightnow is not the same as it was
five years ago, 10 years ago, 15years ago.
(08:27):
And it's probably not the sameas it's gonna be five years, 10
years, and 15 years down theroad from now.
Our bodies are constantly influx.
They're constantly changing.
And so we have to be able toacknowledge that and respect
that without catastrophizing it.
And I think that's what, whereso many women.
Put themselves is that they seethis as like this decline of oh
(08:48):
God, during menopause.
Like they see this as this bigthing.
And I think that's one.
Of the negatives.
One of the, like essentially theshadow side of all of this
information is yes, it's verygood for us to be educated and
know what's coming andunderstand some of the changes
and how they affect our bodies,but at the same time, we don't
wanna use that as an excuse forwhy we can't do something.
(09:12):
I think that it's a more of,okay, I know that my body's
going through these things.
How can I adjust and adapt mytraining to fit?
Where my body is right now.
But you know what, we should bedoing that on a daily basis
anyway, right?
there are days that I'm justmore tired or I'm sore, or I
stayed up late with my teenagerthe night before, or other
(09:35):
things in my life are reallystressful.
It's important for us to alwaysacknowledge those things.
The big difference in menopauseand perimenopause is that we are
losing estrogen.
And estrogen is like this bufferhormone that like.
Makes us more able to deal withthings, I think is one of the
big things that Estrogen doesto, I hate to oversimplify it
(09:55):
that way, but that's a big thingof what it does is like it makes
us more tolerant to stress andto other things.
And as we lose it, we just haveless tolerance to stress and
other things in our life thatcan take a toll on us.
And so we have to be much morecognizant and aware of.
How our body is responding andthen adjust ourselves, our
(10:16):
actions, our habits, ourbehaviors in order to make up
for the loss of estrogen.
Kevin (10:21):
Yeah.
I know you, you wanna get intothese, the menopause myths here,
but one, one other thing that'sin this idea of recognizing
where your body is at and thengoing from there is for so long.
People, especially if you'vebeen running for a long time,
you might view a difficult run,a long run of a very hard
workout as essentially youversus your body.
(10:43):
And this whole idea thattraining is you battling against
your body is ultimately going tocatch up.
And the sooner you can adjustand say that you're not running
against your body, it's not abattle against your body, that
you are accomplishing thesetasks with your mind and your
body together, that you as awhole being are accomplishing
(11:03):
these amazing things.
One, I think the more enjoyablethat task is gonna be, and I
think the further and moresuccessful you can be with all
those tasks because then you'renot battling against yourself in
the process.
The whole process just becomesmore enjoyable and it's a lot
easier to give yourself grace.
When the battle isn't againstyourself, when it's just you
(11:26):
accomplishing these amazingthings,
Angie (11:28):
I really love that perspective.
So thank you for offering thatbecause I think it's helpful for
all of us.
So let's jump into some of themenopause myths that I am
starting to see right now in therunning world and.
Why it misses the mark andreally then we will move into
kinda what we need to befocusing on instead.
(11:48):
and spoiler alert, it's notsomething super crazy, so I'm
just gonna put that out there.
if you like a voice of reasonand science and education,
please keep listening.
If you want some sort of clickbait with lots of hacks, then
you can go to another podcast.
all right, let's move on tonumber one.
So this whole idea of Needing tohave menopause specific training
(12:11):
or cycle specific training.
as a woman that women should betraining differently than men.
Again, that is a really bigblanket statement that we cannot
use because.
Every woman is so different, andthere are some women out there
that can run higher mileage,that can do more intensity, that
(12:33):
their bodies are more adaptable.
they just recover more quickly,like versus other women out
there.
And that could be.
A whole host of factors thatcause that there is nothing
wrong with you if someone elseadapts faster than you or adapts
differently than you, or is ableto run faster or run longer than
you.
(12:53):
It just means your body isdifferent.
And I think that's so importantfor us.
Like how often do you look at arunner in the Olympics and say,
man.
I'm really angry that I'm not asgood as her.
Like I'm really mad right now.
Like, how dare she be that fast?
Kevin (13:12):
I say that every four years.
Angie (13:14):
maybe you do, coming from the competitive world of
running, but not me.
Like I look at those women nomatter.
What their age is, what theirevent is, what they're doing.
And I am in awe and I aminspired.
And I think that's how most ofus look at those elite runners
is we look at them as sources ofinspiration, not as a source of
like jealousy and anger.
(13:35):
And so why would you look atsomebody.
at your local 5K in that way aswell, right?
Like I know that it's ang thosepeople are on TV and whatnot.
But it's the same thing.
it's still that comparison mode.
Kevin (13:46):
it's still a comparison.
And comparison's always gonnabring up issues.
I forget which podcast I waslistening to, but they were
talking all about comparison ofif you use comparison as a
source of inspiration, it'salways.
Gonna work in your favor.
If you use comparison to pushyourself down or to push
somebody else down so you canpush yourself up, then
ultimately that's gonna comeback and get you.
(14:08):
Yeah.
But if you simply use comparisonas a perpetual source of
inspiration, that is the bestway that you can use it.
Look around you for ways thatyou can inspire yourself.
Angie (14:18):
Yeah.
So the other thing that.
you might be seen out in thesocial media world or wherever
you like to get your currentevents, is this idea of cycle
specific training that likeduring certain points of the
month, women should engage incertain activities but not
others.
Like it's not during the lutealphase, your body's more set up
for this, and during theovulation phase, your body's
(14:39):
better set up for this.
And again, you can't blanketstatement, things like that,
like it's just not true and it'snot good science because there's
always gonna be days.
It doesn't matter what phaseyou're in, that you're more
tired than others, or there'sgonna be days that you feel
great regardless of what part ofyour cycle you're in.
Is it true that your body has adifferent hormone profile?
(15:00):
Yes.
Your body does have a differenthormone profile at different
phases of your cycle.
If you are still having.
A regular cycle.
That's the other thing to keepin mind because once you enter
perimenopause, Dr.
Mary Claire Haver talks aboutthis as the zone of chaos.
She's like one of the leadmenopause experts out there
right now be, and so essentiallywhat's happening is that your
(15:21):
hormones are not going in thisvery normal, predictable pattern
like they have been for the pastfollowing decades.
They, your hormones are all overthe place and.
They're being released atdifferent times.
And because there are somemonths that your body releases
an egg and trigger certainhormones to release, and there
are other months that you don'tbecause your body's literally
(15:41):
running out of eggs.
And so your hormones are goingthrough this chaos.
And so your body.
Doesn't know what the heck isgoing on.
And that's really what a lot ofwomen are experiencing.
They're experiencing days wherethey feel great and they can go
out and they can run longer orthey can run faster, they can
lift really heavy, and then twodays later they feel like trash
and they don't know what theheck is going on and they think
(16:02):
something's wrong with them.
And so I really want you to hearthat nothing is wrong with you,
that your hormones are just allover the place.
If you are still inperimenopause, if you're in post
menopause, it's a littledifferent, but your hormones are
all over the place.
And so there might be.
One day where you feel fantasticand one day where you don't feel
great.
And that's why it's so importantfor you to understand and listen
(16:23):
to your body.
And this is why we teach effortbased training inside of our
programs and to all of ourclients because it that it's so
much more important for you togo by how your body feels that
day versus trying to fityourself into some pre-assigned
pace that your watch says thatyou should be able to do.
Kevin (16:43):
I love all the research on cycle specific training.
I, anytime I get to hear apodcast on it, I find it
fascinating because it almostalways from one podcast to the
next disagrees with itself.
because every time new researchcomes out, it's actually what
we've now found is this.
And then someone will doresearch.
Literally running the same studyand they'll come to different
conclusions.
(17:04):
One of my favorite ones I heardabout this a couple years back,
was they took a group of womenand were trying to figure out
like what the various hormonechanges were as the group moved
through a four week span.
Yeah.
And they determined that hormonechanges within that four week
span with from one woman was thesame range as from one woman to
(17:25):
the next on any given day.
Yep.
So it was Sure you havefluctuations in your hormones,
but you and the person standingnext to you also have totally
different hormones.
And that's why it's so criticalto be like, there's not just a
plan of, oh, are you on dayseven?
Then you should be doing thisexact workout.
that's just not how it worksbecause.
One woman's day seven andsomebody else's is completely
(17:46):
different.
I don't remember the names ofthe phases.
It's okay.
Angie (17:49):
you don't need to.
And most people don't know them.
And I could just be like sayingthem to sound more sciencey,
which again, people like to doin social media, right?
Yep.
Like they like to throw outthese terms so that it sounds
like they're educated and theyknow what they're talking about,
when in reality they're just.
Feeding, something else thatthey saw in someone else's
Instagram reel or TikTok, right?
So it is really important for usto understand that your hormones
(18:11):
are changing, whether you're amale or a female, but especially
if you're a female, because wehave a lot more hormones that
we're dealing with that aregoing through this change during
this transition.
And those hormones impact yourbody's ability to maintain and
build muscle.
That doesn't mean that youcan't, it just means it's
different.
It's changing.
However.
(18:31):
What we do see in the researchis not that, women need to be on
some totally different type ofworkout plan than men.
A lot of there, there isresearch out there that shows
that women.
Are they gain muscle similarlyto men.
Like in the biggest key, whichwe're gonna talk about in a
little bit here, is progressiveoverload.
That is the way that you buildmuscle.
(18:52):
You have to overload the body,and this is exactly the way that
we train running as well.
We need to progressivelyoverload the body.
That's how your body adapts.
Now what does that mean?
Progressive overload.
Is a concept that basicallymeans you push your body to what
it's currently capable of andthen you add a little bit more.
Then you allow your body torecover and adapt, and during
(19:13):
that adaptation process, yourbody builds back stronger than
it was before.
Then you do it again.
You add a little bit more, andthat can be.
A little bit more intensity.
That can be higher weights.
If you're lifting weights.
It can be more repetitions, itcan be, distance.
whether it's mileage or time onfeet.
It can be intensity.
There's lots of different waysthat you can overload the body,
(19:34):
but basically.
You overload the body and thenyou allow rest and recovery for
the body to adapt.
And this is one of the thingsthat is really important for us
to understand during this phaseof life, which is your hormones
and our loss of estrogenbasically makes recovery take
longer.
And this is where people get sofrustrated with training because
they're noticing that.
(19:55):
They're not making gains asquickly as they used to.
They're noticing that theirbodies are sore for longer
periods of time versus the waythat they used to be, the way
they used to bounce back andrecover after a hard training
session.
And that's because your bodydoesn't have these hormones to.
Help and to back it up, andthat's why sleep and rest and
recovery and nutrition andhydration become even more
(20:18):
important than they used to bebefore.
It's not different.
It just becomes like we again,we're just losing that buffer
that we had with estrogen.
Kevin (20:27):
You're losing the buffer on the recovery side.
You're also losing it on how faryou can push.
When you say you want to go towhat you're capable of doing and
then push a little bit further,you used to be able to push and
be like, oh, I could, I shouldprobably stop here, but maybe
I'll do one more rep.
Angie (20:42):
So it used to be able to go to 12, but now we can only go
to 11.
Kevin (20:45):
exactly.
Like you used to, if you were,say for example, lifting, you
used to want to have one rep inreserve.
Now you probably want to havetwo or three reps in reserve.
There's like the old track coachsaying of always leave one more
rep available and.
If you've got some good historyof working on your speed, you
don't need to have one more repavailable.
Probably you're good to callthat workout done with the
(21:08):
ability to do two more reps,maybe even three more reps,
depending on exactly what theworkout is.
But you want the ability, youwant a little extra, you don't
have to push quite as far overthe line as I said, I think what
I'm going for.
Angie (21:19):
Yeah, I think that you're right.
I think that it's a, and I thinkthat's a matter of smart,
smarter training, right?
saying, knowing.
And I think that's part of theaging process.
One of the benefits of wisdom,right?
Like you're essentially saying Idon't have to kill myself in
this workout.
I can push myself for sure, butI don't have to go all the way
past the line and then some,right?
(21:41):
I can still get really goodbenefits and recover quick more
quickly if I push to this point.
But then don't go over that.
And I think that again, it justbecomes.
Smarter training.
And I don't, I hesitate to usethe word smarter because I don't
want you to think that likeyou're stupid or dumb for doing
it the old way because that'swhat you've been taught.
That's what we've been told.
We've been fed this whole ideaof no pain, no gain of like just
(22:03):
push hard, go hard, or go home.
And again, those things maybe.
Could have worked in yourtwenties, but when you get into
your forties, fifties, sixties,seventies, it's just not the
same way.
Your body just doesn't adapt thesame way.
And so we need to be kinder toourselves, I think, and be a
little bit more gentleunderstanding that.
We still need that progressiveoverload.
(22:23):
We can still push, we can stillgo farther, we can lift heavier,
we can do, sprint intervals anddifferent things like this, but
we just have to make sure thatwe are doing a little bit less
of it, I think, in general, sothat your body can adapt and
recover more quickly.
Kevin (22:37):
Yeah, so don't go.
Super overboard and make surethat you're recovering nicely.
Alright, what do we got next?
Angie (22:42):
Alright, so that takes us into training intensity.
So there is definitely somecontroversy in this area of
training intensity and what isthe quote unquote right thing
for us to be doing as women inperimenopause or menopause.
So there are some people thatsay, and this tends to be I
think like the older idea of,once you get to be past a
certain age, there's a lot ofpeople that tell you should stop
(23:04):
running because running is toohigh of an intensity.
Activity, right?
that we should really only befocusing on low intensity and
low impact for joint health andfor all these things.
And that is not true.
That's not the only thing weshould be doing.
It is a very important thing forus to do, but it's not the only
thing for us to do.
Now, there's a lot of people outthere saying.
(23:24):
low to moderate intensity isworthless.
We should really only be doinghigh intensity because that's
the best for us.
The high intensity training isgoing to help us build more
muscle and build more bone andnot put as much stress on the
body.
And also that's not true aswell.
Like we need a mix of both.
And again, this is where we goback to, science and nuance,
which is your body needs.
(23:46):
All of a whole different host ofstress.
And I say that in a good waybecause stress is a body, but,
trained stimulus is the word I'mlooking for.
We need to.
Challenge the body in differentways.
Sometimes it's low intensity,moderate intensity, high
intensity, and the ratio of thatchanges from individual to
(24:07):
individual based on your bodytype, based on what you like to
do, what you find fun, and alsowhat your training goals are.
You know someone that wants torun a marathon.
If you tell them that low tomoderate aerobic exercise is
worthless, that's the really nota smart thing to say.
that's what a marathon is.
(24:27):
A marathon is lower to moderateintensity, aerobic exercise.
You need to train that if youwanna go do that thing, right?
so it's, you can't take this oneblanket statement and say, this
is what everybody should bedoing, and if you don't do this,
you're an idiot.
Kevin (24:42):
But blanket statements sound so much cooler, Only go
low impact and that you canreason all of them, like only go
low impact.
Because as we're getting older,our joints are going to be, they
can't take as much of thepounding Sounds like a very
logical thing except for thefact that you actually need some
impact in order to continuebuilding the strength of your
bones.
this is.
(25:02):
Actually super critical that youhave some actual impact
exercise.
Yeah.
As you get older.
So then people are like, oh, youwanna make sure that you have
some impact.
So they go the other direction.
Do the high intensity becauseyou can get a good workout over
a shorter period of time, andyou don't wanna be out there for
so long because you're gettingolder because of the oxidative
stress on the body.
The oxidative stress in thebody.
Yes.
(25:23):
Don't forget
Angie (25:23):
to mention that.
Yeah,
Kevin (25:24):
if you can, oxidative, that's a good one.
Luteal, I think was a nicevocabulary word you dropped
earlier.
Whatever.
Again, if we can drop inmitochondria later, then we're
gonna be, you
Angie (25:33):
just dropped it.
Sweet.
You're there.
Kevin (25:34):
that these are the signs that you know exactly what
you're talking about.
And then put an always or, andever at the beginning of your
statement and you're good to go.
Good to go.
But.
It is, it's both and it'salways, no matter what it is
that you're training for, youneed a balance of all these
different things.
It's just that the balancevaries low and slow is going to
(25:54):
build up an aerobic base and prpretty much whatever your
activity is, there's gonna be ahuge aerobic component for it.
Angie (26:01):
Especially if you're a runner.
Kevin (26:02):
If you're doing a 5K and you're like, oh, I push myself
really hard.
Yeah, it's almost entirelyaerobic.
Like the 800 meter in theOlympic level where they're
going for like a minute, 45 isstill mostly an aerobic
activity.
So if you're thinking thatyou're Turkey trot, 5K feels
super anaerobic, it's just yourfinishing kick.
but then you also need theintensity.
You just need to figure out away to strategically put it in.
(26:24):
Like we were saying in the lastone, you need to figure out a
way that you can balance.
Reaching a little bit past whereyou currently are and being able
to recover the idea is you justcan't always go overboard.
If you're going by thephilosophy that it should always
be high intensity, you'resetting yourself up to just have
this huge level of stress, andthen you need to have huge
(26:46):
amounts of recovery followingit.
You need a balance,
Angie (26:49):
right?
So the real problem here is notthe intensity itself, it's just
this.
Unregulated stress that you'reputting on the body.
And this is what a lot of peopledon't realize.
And again, this is where a lotof people get frustrated too,
because they used to be able totrain with more intensity and
they don't have that sameability to recover and adapt.
Now, that doesn't mean youshouldn't do it.
(27:11):
Your body still needs it, but wejust have to be much.
More intentional about how we'readding this into our life.
So the kind of the recap here isthat you need low intensity,
moderate intensity, and highintensity activities based on
your goals and what kind ofadaptations you're looking to
achieve.
(27:32):
And as we get older, we probablyneed a little bit more of the
lower intensity things so thatour body actually has the time
to adapt to the higher intensitythings that we have during our
week.
All right.
Number three, there's.
People, a whole host of course,of things in social media right
now about weight gain duringmenopause.
(27:53):
And because obviously the dietindustry is, however many
billions of dollars.
Holly dropped a fun stat on thaton the podcast last week of
like, how many billions ofdollars the diet industry is
responsible for every singleyear.
Kevin (28:06):
70, I think it was 70.
Angie (28:08):
Yeah, it's something ridiculous, right?
So of course now we can blameweight gain in menopause on your
cortisol levels and we can thensell you a supplement to help
you decrease your cortisollevels or tell you that,
whatever it is, we can targetmenopause specific weight gain.
now.
(28:29):
Weight gain can be a symptom ofmenopause because of the changes
that we are experiencing aswomen so that these hormone
changes that we have change,like as we lose estrogen and
progesterone, that changes theway that our body.
Processes, glucose and ourinsulin sensitivity levels.
(28:50):
So the way that our body thenuses energy, our body, the
energy availability in our bodythat changes, it, it like, it
goes through this kind of shift.
So a lot of women do experienceweight gain dur during.
perimenopause and menopause.
But that doesn't mean thatthere's nothing you can do about
it.
it also doesn't mean thatcortisol is bad, and we've
(29:10):
talked about this in previouspodcasts as well.
Cortisol is a really importanthormone that helps to mobilize
your body for action.
That's what it does, like whenyour body is ready to go run or
to do some sort of harderactivity.
Cortisol is released so that wecan actually get glucose into
the bloodstream so that glucosecan get to your working muscles
(29:33):
and your body so that you canrun or lift or whatever activity
you're trying to do.
So the problem is not cortisolitself.
The problem is.
Unchecked cortisol levels ischronically high cortisol
levels, and the reason thathappens is because estrogen
helps to regulate cortisol.
So as we lose estrogen, yourcortisol levels are less
(29:56):
regulated.
That doesn't mean that they'rejust doing whatever they want.
It just means that, again.
Our choices matter a lot more.
We have to be more intentionalwith how we regulate stress.
And there's a lot of stress inmidlife.
there's our, we have our kids,some of us have aging parents
and other things that we have todeal with.
We've got houses, we've got homerenovations, both expected and
(30:18):
not expected.
if you're following us onInstagram, you'll understand
what I'm referencing in thatcomment, but there's a lot of
stress and.
That the stress levels areleading to higher levels of
cortisol, and now we don't haveestrogen to help regulate
things.
So the problem is those, theless regulated, higher chronic
levels of cortisol that we havein the body, that can lead to
(30:40):
changes in the way that our bodyprocesses insulin and glucose
and muscle mass.
And so it's not.
That we can't do anything aboutit.
There's a lot of things that wecan do.
It's just that our choicesmatter a lot more.
And when we train smarter, likewe just talked about with
intensity and regulating ourintensity, making sure that
we're recovering, we're notoverdoing it because.
(31:03):
Training is a stress on thebody.
So if you are just pushing yourbody super hard all the time,
that is adding stress to yourbody that is releasing cortisol.
And again, this is a good thing.
We want our bodies to releasecortisol, but when we're, if
we're doing it all day, everyday and then not allowing enough
rest and recovery so that ourbody can actually process all
those things and make thoseadaptations, that's when we
(31:25):
start to get into trouble.
Kevin (31:26):
Great.
So actually paying attention tohow you're training, not to the
level that you can see on socialmedia, or I get in pop-up ads on
various things.
That suggest, oh, you'vereached, this is the one that I
get.
You want a six pack as a guy,and then it says various ages
and says exact.
This is the exercise you shoulddo.
If you want a six pack betweenthe ages of 25 and 35, is it
(31:49):
crunches?
And then there's another picturefor 35 to 45 and 45 fit five.
And then everyone, there's somelike generated image of this guy
who's just absolutely shreddedand you're like, but there's not
like one exercise that'sactually going to do it.
The whole idea that you canlike.
Do a specific exercise that'sgoing to key in on fat being
stored in a specific area of thebody is complete baloney.
(32:10):
Yes.
that's just not how the bodymetabolizes fat.
Angie (32:14):
But going back to what we can do, the biggest thing that
we need to be more aware of is,again, since we were losing
estrogen or we've lo, if you'vealready gone through menopause
and you are post menopause,you're, you've lost estrogen.
That changes the way that yourbody processes different things
that you eat.
So we just have to be more awareand more intentional with our
(32:34):
nutrition choices.
We have to make sure that we'reprioritizing protein and that we
are taking in carbohydrates.
We still need carbohydrates asrunners.
Don't let anyone tell youdifferently than that.
We just have to be a little bitmore strategic with our
carbohydrate intake.
We have to think about it more.
We have to be, again, moreintentional.
I know I've said that wordseveral times, but that's
telling you how important thatis.
(32:56):
Weight gain is not inevitable,though it is common.
there is, there are things thatyou can do about it.
And regulating stress is one ofthe biggest things is really
becoming aware of the stressthat you have in your life and
doing things to help de-stressand understanding that exercise
is also a stress on the body.
And this is one of the reasonswhy so many people gain weight
(33:17):
during marathon training.
there's a couple of differentreasons, but this is one of them
because stress, marathontraining is a really big stress
on the body.
So if you're not getting enoughrest and recovery, then your
body's just accumulating stressinstead of adapting to stress.
And one of the.
Side effects of stressaccumulation is weight gain.
your body's not able to use theenergy as effectively because of
(33:39):
the chronically high levels ofcortisol in the body.
Kevin (33:42):
Right?
And ironically, adding extrafuel to the fire is actually
gonna be a way to not store asmuch food on your body in the
form of fat, because.
if you're under fueling yourselfin an effort to try and lose
weight, your body just thinksthat you're not fueling it and
it's gonna hold onto it as tightas it possibly can and as tight
as it possibly can is formingfat and more additional fat on
(34:02):
you.
Angie (34:02):
Yeah, we don't want that.
Alright, number four.
there's some myths or some, Ishouldn't say myths, but more of
a controversy about strengthtraining and it's.
Decreasing.
I don't wanna say there's acontroversy around it because I
think pretty much everyone, andI know that's a blanket
statement, but pretty much mostpeople out there, especially
scientists or any sort of,people in the fitness world are
(34:25):
acknowledging the idea, or, Iwould like to say the fact that
strength training is.
Essential at this point in ourlife.
it really is essentialthroughout our whole life.
but especially during ourforties and beyond because
muscle mass, like I mentioned,we, we start to lose muscle
mass.
Automatically after the age of30.
(34:46):
So we need to strength train inorder to maintain that muscle
mass and of course, build musclemass.
Strength training is the key.
However, there are people outthere that will tell you
strength training's the onlything you need to do.
Like you, you shouldn't be doingzone two cardio.
You shouldn't be doing any ofthese things.
All you should really befocusing on is strength
training, and again.
(35:07):
That's a lie, especially ifyou're a runner.
if you're a runner, you need torun.
And that's I think, one of thebiggest holes that I saw in this
area, which is why.
we have the program that we havebecause there are a lot of
people that love running andwanna keep running.
And so this whole idea of notdoing zone two cardio, that just
doesn't work for me.
But we do have to do strengthtraining.
(35:28):
That is still a non-negotiable,but it's just.
Part of the puzzle.
It's not the entire puzzle.
It's not the only thing weshould be doing.
And also there's a lot of peopleout there that are telling you
have to lift heavy for you toget muscle adaptations and for
you to grow muscle.
That's also not true.
Lifting heavy is great, andbelieve me, I have a whole
lesson on it inside my programabout the benefits of lifting
(35:51):
heavy.
Because lifting heavy not onlyhelps to build.
Muscle mass and muscle strength.
It also allows for someneurological adaptations in the
body, like the neuromuscularconnection, that connection
between your brain and yourbody.
It helps to strengthen that too.
So there are a lot of benefitsof lifting heavy weights.
(36:11):
It's not the only way to getstronger though if you are
lifting to failure, which meansthat you are going to the point
where your muscles, it is verydifficult for you to do another
repetition where you're takingyour muscle to the point where
if you do another one.
You, are your form is sacrificedor you're just literally not
able to do another rep that'staking that muscle to the point
(36:32):
of failure.
You're gonna get stronger aslong as you allow proper
recovery and nutritionafterwards, because if you're
taking your muscle to failure,whether or not you're lifting
lighter weights for morerepetitions or heavier weights
for lower repetitions, if you'retaking your body to failure and
then you're not allowing therecovery and the nutrition,
you're not gonna build.
(36:52):
Stronger, you're just gonna bebreaking the muscle down because
during those training sessions,you're actually breaking the
muscle down and it's during therecovery, as long as you give
the body the building blocksthat it needs, which is protein
and carbohydrates, that the bodycan build back stronger than it
was before.
Kevin (37:07):
So it's really, it's the type of lifting that people
prefer.
Like you're very big on liftheavy because there are
additional benefits.
Angie (37:15):
But I also like it also, it's very I like lifting heavy
and I like feeling really strongand lifting up a big heavy
weight and be like, yeah, I justdid that.
You know what I mean?
Like we just put a huge weightrack in our garage and I did
squats yesterday with thebarbell, and I like, it felt
really good because it justmakes me feel really strong.
Kevin (37:35):
Okay.
Fair enough.
But then there's other thingslike step up that I particularly
enjoy doing.
Step up.
Step
Angie (37:40):
Up are a fantastic exercise that I think every
runner should do,
Kevin (37:43):
but it's very difficult to do Step up with a high
weight.
Like it's difficult, especiallyif you're stepping up onto a
relatively tall thing.
Angie (37:51):
and so this is a really cool thing about Step Up versus
squats, if we wanna just addressthis real quick.
Okay.
And especially with you as ourphysics expert, when we look at
the line of pull.
And the like the axis of themovement, step ups actually put
similar, like you don't have tohave as heavy of a weight in a
step up versus a squat.
(38:11):
Because of the angle of thejoint angle and the force that's
actually being placed throughthe glutes, you can actually get
more force through the gluteswith a lower weighted step up
than you can with a higherweighted squat.
Kevin (38:24):
But then because it's a lower weight, you end up being
able to do a lot more of them.
Like I literally did.
Yes and
Angie (38:30):
no.
so it depends.
Kevin (38:31):
I did step ups and squats today.
Yeah.
And I made it to 25 on step ups.
And with far more weight on thebar.
I did eight squats.
Yeah.
And both of them, by the time Imade it to the last one, I'm
like, I cannot do very many moreof this.
Yeah.
But my numbers were completelydifferent and I was stepping up.
I think it's the height of thebox and what if you're holding a
weight or you're putting aweight vest on, that is a way to
(38:53):
do a heavier lift on that.
Like you can step up onto alower height.
You can step up with just yourbody weight and.
That's not necessarily heavierlifting, but if you step up onto
a higher step, I think it's notnecessarily a heavy lift, but it
is a much more physical demandon you because of the angle of
the lift.
Angie (39:12):
Exactly.
And so it's still putting thatsame amount of force or
sometimes even a greater forcethrough the muscles that you're
targeting.
Okay, so it feels harder, butyou're actually lifting lighter.
Because of the exercise itself.
Kevin (39:24):
Yeah.
So it feels harder, but becauseit's lighter, I, I then my head
says, I can do more reps ofthis.
Angie (39:29):
Okay.
And that's fine.
But like the reason that I lovethis idea too is that there are
some people that don't likesquats because of lower back.
Or they're, they have lower backissues and squats don't feel
comfortable, or they don't likethe way that the barbell feels
on their shoulders.
I know that.
That's definitely one of mylimiting factors when it comes
to the amount of weight that Ican squat is And then
Kevin (39:49):
we're gonna need one of those cushions you put on the
bar.
Angie (39:51):
Oh yeah.
But that's one of the reasonsthat you can leg press more than
you can squat is because yourbody's at a different angle and
you don't have to require thesame levels of stabilization and
your shoulders and all the otherthings that are involved when
you're doing a squat versus whenyou're just lying on your back
doing a leg press.
Because
Kevin (40:07):
leg press was like your favorite exercise when you were
in like high school and college.
I loved the leg press.
Angie (40:12):
did you already know that?
Or you just assumed Just
Kevin (40:14):
B, both.
Oh
Angie (40:15):
God.
I love the leg press.
Maybe that'll be our nextaddition to our home gym.
Just because but that, thinkabout it, right?
because of the angle and becauseof what, the way that your body
is, targeting that muscle, youcan do a lot more weight because
you don't have some of the otherlimiting factors that would
limit you during a squat.
Kevin (40:31):
Yeah, a hundred percent.
Yeah.
Angie (40:32):
What do we actually need?
Okay.
Women runners over 40 males.
This applies to you for the mostpart.
Also, just thank you, but justless so like I,'cause I think
that this is the biggestdifference is all of this
applies whether you're male orfemale.
It's just that women.
Because of the hormone changesthat we experienced during this
phase of our life, it just seemsa lot more dramatic.
(40:54):
Is that fair to say?
Kevin (40:54):
I, it seems a lot more dramatic, but I think that all
men could also benefit fromthese as the pillars of their
training philosophy.
Yeah,
Angie (41:01):
I for sure agree.
So the first thing that we needto do is strength train.
Okay.
For sure.
We have to be strength training,whether you're a runner or just
a normal person.
If you have.
Friends that aren't runners.
Why?
Because'cause runners aren'tnormal.
Kevin (41:16):
You said a runner or a normal person?
Yeah.
Angie (41:19):
let's be real.
We're all a little abnormal,right?
who, who goes out and runs forfun.
We do.
and I'm totally good with that.
I'm totally fine.
I don't wanna be a normalperson.
look at what's normal in oursociety and our culture today.
Fair enough.
if we look at what is actuallynormal, the center of that bell
curve, I'm very glad that I'mnot in the middle there.
but.
Whether you have people in yourlife that are runners or other
(41:40):
people that are not runners.
Everyone needs to be strengthtraining, and that is a blanket
statement that I will tell you.
It doesn't mean that everyoneshould be doing the same
exercises.
It doesn't mean that everyoneshould be doing the same thing
like lifting heavy, becausepeople have different
limitations.
People have, previous.
Accidents and literal changes intheir physiology that they've
(42:00):
experienced.
Who knows what's going on, butyou need to train as an
individual.
But strength training is veryimportant.
Some sort of resistance trainingis extremely important for your
overall health and also for yourperformance as a runner.
And we also have to be focusedon your movement quality.
And injury prevention andstrength training is the way to
do that.
As a physical therapist for thepast 18 years, I can tell you
(42:23):
that I've done exercises prettymuch with every single patient
I've ever treated, and at somepoint in time there's some
people that have come in withSuch low level?
I can't even say that becausethere are even people that come
in with super high levels ofpain that need a lot of pain
management at the beginning.
I usually try to start them onan exercise as soon as possible.
(42:44):
Sometimes it's that first visit.
Sometimes it's maybe visit twoor three, but I try to get them
exercising within thelimitations of their pain.
As quickly as possible, becausethat's what's actually going to
heal the body.
It's not the electricstimulation or the massage or
the hot packs, it's the exerciseand the movement that they're
doing.
Kevin (43:02):
but that e-stim feels so good.
Angie (43:04):
Doesn't,
Kevin (43:06):
does it?
It's one of my favorites fromcollege.
Angie (43:08):
All right, so we have to be strength training.
You need to be training atdifferent intensities.
You need low to moderateintensity.
You need high intensitytraining, and depending on what
your goal is in your currenttraining cycle or what your big
overall goal is, those differentintensities need to be.
Different ratios in yourtraining plan, and that's one of
the reasons that following atraining plan is such a good
(43:30):
idea because you can make surethat you're not leaving anything
out at any given time,
Kevin (43:35):
right?
The ratios change, buteverything is still in there.
Regardless of what your goal is,all the intensities should be in
all of the training plans.
Alright, next.
Fuel, like you mean it.
I love the way that you've gotthis written out.
This means making sure that youare putting in more protein
before you start thinking aboutreducing your level of carbs.
it's leading with what do I needto make sure that I've got
(43:57):
covered and then we're notcutting carbs out.
We're making sure that we'vefilled our body with the protein
that it needs, but we do needsome carbs to make sure that
those proteins.
molecules can actually getutilized too, right?
So it's not abandon everything.
And
Angie (44:10):
also, and also carbohydrates are our energy
source, like they are yourbody's preferred energy source.
So we need protein to buildmuscle, but we need carbs for
energy.
And especially as a runner,carbohydrates are your body's
preferred energy source.
All right.
The next thing that we need, ifyou haven't heard me say the
word rest and recovery andadaptation enough in this
(44:30):
episode, is recovery and nervoussystem regulation or nervous
system adaptation.
I don't like to think, whenpeople think of nervous system
regulation, they only, theythink about.
Calm and meditation, and that isdefinitely important.
But getting our nervous systemsto become more adaptable and
more resilient to stress isreally the key because stress is
(44:53):
gonna come, like we put stresson ourselves intentionally, like
through our training andthrough, personal development
and growth.
Like we do things that areuncomfortable so that we can
grow and that requires stress.
But when that stress gets out ofcontrol, then it's putting us
down instead of helping us.
To actually grow.
Kevin (45:10):
Yeah.
Regulation is a good way oflooking at it.
It's not just being calm nomatter what.
It's getting yourself excitedfor things that you should be
excited.
Yeah.
But then being able to calmyourself down afterwards.
Angie (45:19):
Yeah.
So it's the resiliency of it,right?
Allowing your body to bouncebetween states, like we need
sympathetic activation.
there's a lot of people that'lltell you like, that's not good.
But yes, we do.
We need the sympatheticactivation.
We also need to be able to shiftour body.
Over into parasympathetic modeto into that rest and recovery
mode.
And it's when your body getsstuck in one mode, that's where
it starts to become problematic.
(45:41):
And then finally, the biggestshift, I think, because this is
the underlying current to all ofit, is really starting to shift
our mindset and shift the waythat we are thinking about
ourselves, our bodies, and whatwe are capable of in this next
phase of our life.
There are so many people.
But especially women that havebeen obsessed with weight,
(46:02):
because this is the thing, theseare what we have been fed for
our entire lives.
We grew up in the peak of dietculture.
We grew up with, God knows howmany diet fads, right?
if you think about the number ofdifferent diet fads we've been
through in the decades thatwe've been alive, it's pretty
insane.
And so we have beenhyper-focused and hypersensitive
(46:22):
to all of this because that'swhat we see.
And so there are so many people.
That are so focused on thatweight and like being at a
certain weight or losing weight.
And we were just having thisconversation inside of our
membership last week because oneof our members said she wanted
to lose weight and she prefacedthe question and said, Angie,
I'm gonna talk about somethingthat you don't like talking
(46:42):
about.
And I.
Said, there's really no topic Idon't like talking about.
No topic is ever off limits tome.
And she's I wanna lose weight.
I'm like, okay, that's fine.
that's if that's your goal,that's fine.
Let's just make sure it's comingfrom the right place.
That is my only thing as a coachthat I think is important is if
you wanna lose weight.
I'm not here to tell you thatyour goal is good or bad.
(47:03):
I just wanna make sure thatyou're doing it from a place of
self-love.
I wanna make sure that you'redoing it from a mindset of
empowerment versus.
Of, I'm not good enough as I amright now, and if I lose weight,
that will make me better.
That will make me okay.
That will make me faster.
That will make me.
More beautiful, like whateverthat might be.
it's, we have this myth in ourhead that having a smaller body
(47:26):
is going to lead to fill in theblank.
Whether it's improvements inperformance, whether it's our
spouse looking at us morelongingly, whether it's just
feeling better in our skin or inour clothing.
We think that having a smallerbody is going to give that to
us.
And I think that's a big myththat we've been sold our entire
lives.
And so I think that it's reallyimportant for us to shift into,
(47:49):
okay, what do I want my body tobe able to do?
if you wanna be able to run acertain distance, if you wanna
be able to run a certain pace,what is required for you to do
that?
you're gonna have to fuel yourbody, you're gonna have to do
your training sessions, and thatdoes not always align with
restriction that.
Is needed in order to just loseweight.
Because I don't think that mostpeople, like they say they wanna
(48:12):
lose weight, but really whatmost people want when they say
that is they wanna lose fat.
They don't wanna lose muscle,right?
And so I think that it'simportant for us to be focusing
on the right thing.
So if we can take our focus awayfrom just a number on a scale
and focus on.
I wanna build muscle so that mybody is stronger so that I can
then burn more fat, moreefficiently than great.
(48:33):
But we just have to be makingsure that we're focusing on the
right thing, which I think inthis phase is strong over skinny
and building over losing.
And I think that when we focuson those things, then weight
loss, fat loss can become abyproduct and we can do it in a
way that's very sustainable andthat feels good in our own, in
our body.
Kevin (48:52):
Yeah, it's tricky to make sure that you're like, oh, I
might want to get my body to aplace that can help me most be
successful with these goals thatI want.
But for so long there have beena lot of runners that are like,
a smaller body will help meaccomplish these goals.
And that's just one, it's nottrue.
but I.
It's important to, if as soon asyou start thinking about
(49:13):
whatever running goal you have,if your first thought is I need
to lose weight to get to thatgoal, then you've gotta reframe
that thing of, am I strongenough to accomplish that goal?
And when you lead with I need tobe strong enough to accomplish
that goal, then it's less aboutthe number and more.
My body's gonna look likewhatever it needs to look like,
so that I can have the strengthon it so that I can actually
(49:35):
give it a shot of chasingwhatever that big goal is,
Angie (49:37):
right?
Because sometimes those twogoals can work against each
other, and that's really what wedon't want to happen.
I don't want people fightingthemselves because they think
that they need to lose weight,but they wanna build muscle.
And so they're restrictingcalories, like to the point like
they're over restrictingcalories and so their body
doesn't have.
What it needs to actually buildthe muscle and they actually end
up losing muscle in the process.
(49:57):
But, that's a huge topic foranother day, but I think it is
just very important for us to atleast mention that mindset, is
really important and what we'refocusing on in this phase of
life becomes really importantbecause that's going to guide
our actions and our behaviors.
Hopefully I felt like we weretalking fast in this episode and
it still went like over 50minutes.
so hopefully it wasn't toooverwhelming'cause the goal was
(50:20):
really to help reduce theoverwhelm and help you
understand that training duringperimenopause and post
menopause.
Aren't extremely different thanother times in our life.
It just becomes more importantfor you to listen to your body.
It becomes more important foryou to go by effort, to take
recovery days when needed, tomake sure that you're really
(50:41):
nourishing your body with goodfood and good nutrition instead
of trying to restrict just tolose weight.
So my warning and.
Thing for you to keep your eyeout.
when you see something in socialmedia that is giving you an all
or nothing type of.
A viewpoint or saying that everyperson should do this or no one
(51:02):
should ever do this.
put your red flags up.
Put your red flags up.
And I'm not saying don't listenand completely blow those people
off, but do some research,right?
Or reach out to me and ask Hey,have you heard this?
Do you know if there's anyresearch behind this?
I would love to be that resourcefor you.
So if you don't follow usalready, make sure you are
following us over on Instagramat real life runners, and really
understand to, how to.
(51:23):
Tune in and tap into the wisdomthat your body holds for you,
now and in the future.
Kevin (51:28):
Yeah.
No, that's fantastic.
Yeah.
Blanket statements on theinternet, usually just there.
So you'll watch the rest of thevideo.
Angie (51:33):
Yeah, exactly.
So if you do want help to tailoryour training and your lifestyle
so that you can keep runningstrong.
Through your forties and beyondwith science, evidence-based
information and not just a bunchof hype.
That's why we've created theReal Life Runners team.
We've created that real liferunners team to give you a
personalized training planbecause like we said, it matters
(51:54):
that your training plan ispersonalized to you and where
you are right now.
It's important that you meetyourself where you are.
And understand that things aregonna need to adjust and adapt
along the way, and that's whyevery person on our team gets a
personalized training plan.
We have live weekly coachingcalls where you can come and get
all of your questions answeredand get supported by other
amazing people that are goingthrough these things.
(52:14):
along the way with you, we havemonthly guest workshops.
We're doing an amazing challengeright now called the Mindful
Miles Challenge.
Which is helping us to again,tap into that wisdom that our
body is trying to communicatewith us.
So if that sounds good to you, Iwould love to enjoy, to invite
you to join the team.
you can check that outover@realliferunners.com slash
team.
I'd love to invite you to comeget the plan, get the help, get
(52:37):
the support that you need.
And if this episode resonatedwith you, also share it with a
friend who's also navigatingmidlife or running in midlife,
because that's our goal is justto continue to help more people.
As always, thanks for joiningus.
This has been The Real LifeRunners podcast, Now, get out
there and run your life.
Popular Podcasts
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.