June 16, 2025 • 54 mins
Fitness expert Kerstin Schulze shares powerful insights on staying healthy as we age, particularly for women over 40. Her approach emphasizes adapting workout routines and nutrition to women's changing hormonal needs, with practical strategies for maintaining strength and wellness.
• Training needs change dramatically as we age—shorter workouts (30 minutes) are more effective than long sessions
• High-intensity interval training (20-30 seconds intensity, 2 minutes rest) regulates hormones better than steady-state cardio
• Women should train differently than men—higher reps for legs (15-20) versus the heavier weights men typically use
• Aim for 1 gram of protein per pound of target body weight, focusing on easily digestible sources
• Eat within an 8-10 hour window, stopping by 5-6pm since "we gain weight at night, not in the morning"
• Recovery becomes crucial—consider red light therapy, infrared saunas, and neuromuscular massage
• Women need 8-10 hours of sleep (versus 6-8 for men) and shouldn't feel guilty about taking short power naps
• Cold therapies like ice baths work better for men; women may benefit more from heat therapies
• Regular movement helps injuries heal through increased blood flow
• Start with just 5 minutes of morning exercise to build a sustainable fitness habit
Use code PARTY15 for a free month of fitness tools at partyanddiet.com, which includes workouts for busy lifestyles, hotel rooms, and home settings from 5-30 minutes.
Keep Shining- Shanna Star
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Shanna Star (00:08):
Hello and welcome back to an episode of the Sean
podcast.
I'm your host, shana Starr.
Today, I have a powerhouse of aguest with me.
I'm so excited Kirsten Schultzis here with me.
She is known for global fitness, wellness and personal
transformation and is a force indoing so.
Born and raised in Germany, sheachieved early success as a
(00:28):
junior Olympic silver medalist awealth of knowledge and such an
inspiration, and she has builta personal brand and business
and continues to help so manypeople in their journey with
health, fitness, wellness and,specifically, ages 40 to 75,
with designed routines, flexiblesolutions and understanding
challenges with injuries, travel, working at home and so much
(00:51):
more, with more than 30 years ofexperience.
And today we're going to betalking about the power of
action and staying healthy as weage.
Welcome, kirsten Schultz, tothe podcast.
I'm so excited to have you onthe show.
This is a topic that has beenextra close to my heart and I
know it's, of course, to yoursas well just with my research
(01:11):
and experience and stayinghealthy as we age.
So welcome, thank you forhaving me, shana.
Yes, yes, I know you have suchan incredible story We'll get to
that in just a minute but Ireally love this topic as
somebody who did bodybuildingand powerlifting and, like I
said before we started recording, found out I have a lot of
metabolic damage and I've beenseeing a functional doctor, all
(01:33):
of those things.
So really digging into hacksand getting labs done and all
the other things that you know,maybe when you're 20, you don't
even think about so and itchanges in a huge way.
So let's let's start there.
So what are some maybe thingsthat you've noticed for women as
we age that are big changes aswe want to stay healthy.
Kersten Schulze (01:53):
The number one change is the way we train.
When I was in my 20s and 30s,cardio was no problem, where now
I'm really more mindful of whatkind of cardio I do.
I'm more mindful about liftingweights first and cardio is
secondary for me.
Where I used to, in one day Ishould be able to do an hour
(02:14):
cardio, an hour weights an hour.
You know, in the body is justdifferently now, where it
stresses easier because ofhormones have to rebalance
itself.
I always call uh, goingpre-menopause or going to
menopause or any autoimmuneproblems.
Your body's readjustinghormones, right?
It's kind of like the second uhum, puberty, I call it.
(02:37):
And when we are younger, in ourteenage years, our body's doing
all kinds of things and ithappens again a second time in
life for us women and I think wehave to listen to the body and
adapt with that.
How I train and that's thebiggest change that I've seen-
yeah, I completely agree.
Shanna Star (02:55):
I used to be one where I'm like, oh, if I need to
lose a quick little bit, Iwould add in running.
And recently my doctor was likeyou cannot run specifically me.
I know it's fine for a lot ofwomen, but it just was making my
cortisol jump for sure.
So what are some cardio thatyou love or would suggest to
women that might be in thatrange as well?
Kersten Schulze (03:15):
So I'm.
I'm like you.
I'm not a big runner as far aslong distance.
I also train marathon runnersand I tell them all the time
find the balance when you don't,because they love the marathon
and I get it's a runner's high,but her cortisol was out of the
yin yang and so I'm a big,strong believer in uh sprints,
(03:35):
jumps, uh short exposures ofenergy 20 to 30 seconds um, I
till this day still do all mytrack workouts, uh implement um
little jumps, little exertions20 to 30 seconds.
I'm actually certified inhormonal treatments with
exercise and they found outscientifically that when you do
(03:57):
20 to 30 second high intensityand then wait two minutes or do
something low impact for twominutes, the body actually burns
body fat better, buildsstronger muscles, bone density,
stronger joints, and so I'vebeen a big fan of that.
(04:17):
Also, it regulates yourhormones more.
When we train heavy weights ordoing explosions hormones more.
When we train heavy weights ordoing explosions, your body goes
to an autophagy, which is whatwe go through when we do a
prolonged fasting.
It happens that your bodyrenews its cells and builds
muscle and raises its HGH levels.
(04:37):
So I'm a big fan of shortintervals.
I don't train more than 30minutes a day with weights, and
then I might do a 30 minutecardio.
So my my whole day consists ofone hour exercise.
Shanna Star (04:53):
That's really not very much.
I remember when I first startedit would be like two and a half
hours, and now my body's like Icannot handle that.
That's way too much.
Kersten Schulze (05:00):
Yeah, and it's always better to just break it
up.
I always say 30 minutes in themorning, 30 minutes afternoon.
If you can do that, it's it'sthe winner.
Shanna Star (05:09):
Oh, I love that you have built such like an
incredible business foundationand who you are, and, for those
listening who might not know whoyou are although I feel like a
lot of people do tell us alittle bit about your story, how
you got here, and just a littlebit of background about you as
well.
Tell us a little bit about yourstory, how you got here, and
just a little bit of backgroundabout you as well, how did I get
here?
Kersten Schulze (05:27):
Well, I live in California, los Angeles, and I
have a very successful trainingbusiness that reaches around the
world and I get people ready infront of the camera and behind
the camera.
I've gotten Chris Hemsworthready for Thor, nicole Ari
Parker for Broadway.
But I also trained a lot ofexecutives, ceos, moms, and I
(05:51):
started my journey when I was 12years old in Berlin at the
Junior Olympics.
Track and field was always myfeel good.
I never trained for the look, Itrained for the feeling.
I love the way it felt.
And I know some people say, oh,I never trained for the look, I
trained for the feeling.
I love the way it felt.
And I know some people say, oh,I never had that same
experience.
But with that came, um, stayingwith it and learning.
(06:15):
What made me feel good wasmovement or the what, what the
feeling was afterwards, you know, and I never, never, ever heard
somebody one day, after theywere done exercising, that they
didn't feel good aboutthemselves Absolutely.
And that's the feel good I'mtalking about.
Yeah, it doesn't feel good tostart.
There's days I don't want tostart and it's just dragging and
just like oh, I just ratherwant to sit on a couch, have a
(06:37):
glass of wine, some popcorn andwatch a good movie, but with
once you get started, that's,that's it.
So my journey continued throughin my 20s Into now I'm 51.
And I've gone through the wholepre menopause and menopause.
(06:59):
I competed myself in figurecompetitions and the reason why
I started competing is because Iknew that after the corporate
world I wanted to be in fitnessand nobody knew me in fitness
and so I said, okay, how can Ibe in all the magazines?
Back then we buy magazines andI just said I'm going to do a
(07:22):
figure competition.
I won that and won the overall.
Did the second one?
Won that, won the overall.
And then I was in all themagazines and Robert Kennedy,
who owned all the publicationslike Oxygen and American Curves
and all of that, just was a bigfan of me and David Paul at the
time was shooting me all thetime.
(07:43):
And that's how I really build abusiness is just by showcasing
what I do and trial and error.
And I always say I would never,ever do something with somebody
that I have not tried myselfand shown the success.
And my success rate is 99%.
There's always that 1%.
When people don't listen to me.
(08:03):
I can't help you, but if youlisten to me, you will have
success.
Shanna Star (08:08):
It's hard for it to work if they're not doing it.
Absolutely, yeah, oh, I'm sorry, keep going.
Kersten Schulze (08:14):
I was going to say so.
I've been in the business forover 30 years, you know in
California for 24 years.
Shanna Star (08:20):
You said something that sparked.
I had to write down where yousaid starting it is basically
the most difficult, and I can'tremember who it was.
It was a famous bodybuilder.
He said just go to the gym youdon't even have to work out,
just get yourself to go sit.
You can sit right in front ofthe gym and do nothing.
And he said but I guarantee, assoon as you get there and you
get started, you're going towant to keep going.
And that's what those littlelike white lies.
(08:43):
You tell yourself like I'lljust go and do a little walking.
And as soon as you get thereyou're like oh yes, I'm excited.
And so as long as you getstarted, that that's absolutely
the most difficult, for sure.
Kersten Schulze (08:53):
Yeah, I've learned a little trick and I
wrote that in my e-book that'sfor free on my website.
It's called Fitness.
The secret to being fit is howdo we even get started?
And I always say start withfive minutes.
You have to set your timer.
So let's say you, I always saythe best time to work out is
first thing in the morning.
Um, because you're fresh, you,you full of vibes, right?
(09:17):
And who can't just do fiveminutes in the morning for
themselves?
You can do it at set your timerand I don't know, do 20 squat.
You can do a whole full bodyworkout in five minutes.
At least one round, 20 squats,10 dips, reverse crunches.
You can probably do that two tothree times within five minutes
(09:38):
.
And once the five minutes areup, you have to stop.
You're not allowed to continueand you have to do that for two
weeks because everything is aprogram.
Your mind is programmed to wakeup at a certain time, to eat at
a certain time, to like certainthings, to have emotions
connected to certain things.
So the only way you can changeyour habits is you have to
(09:59):
rechange your program, and thathas to start with small steps
and driving every day to the gymand sitting outside is one of
them.
Right, you make that a habit togo there first thing before you
drive home.
Or when you get home, don't sitdown on the couch First thing,
you have to go and grab your gymbag.
Just little habits willreprogram how you, how you live
(10:25):
your day today.
Shanna Star (10:28):
Absolutely so.
There was something else thatpopped up when we were talking
about it.
Uh, a lot of research forworking out and I'm sure you
know this as well, you've beenat it longer than I have but a
lot of the research that's doneon how to diet or how to
exercise or when to eat is firstdone on men, which is great,
good for them, but it's notconsidering women's.
(10:48):
Like intermittent fasting somehit if it's not somebody who can
handle that.
Or cortisol, like we alreadykind of touched on, and there's
a lot of information that thenthe early 20s women are doing
and they're like, yes, thisworks for me, and so that
changes over time.
And I know you said a little bitof what changes for women as we
age.
But what are some more thingsthat we can take action and
(11:10):
change as we age that will helpus continue the health journey?
That doesn't seem overwhelming,or things that maybe aren't for
us, that we've seen like menhave to do, like that
intermittent fasting, and I knowwe've talked about that in
other podcasts too.
But what are just some thingsthat women can do?
Kersten Schulze (11:29):
Great question.
So I agree with you Most of thestudies have been done on men
and not women.
I mean, they've just found outthat men sleep at six to eight
hours and women actually need tosleep eight to 10 hours, and
we've always felt so guilty thatwe are always more tired.
But no, we, we have asuperpower body.
(11:55):
We can create life and we canmultitask, and we can.
We have a much higher paintolerance than men.
So women have just superpowers,which means means we need to
recharge more.
I'm a big fan of prolongedfasting once a month, but never,
ever, do a fast a week beforeyour period, because it changes
your hormones and it can messwith your progesterone.
(12:17):
And so I, because we need thecarbs.
When we get the crop craving,eat them, it's okay, but eat
clean carbs.
Don't eat processed carbs.
So it's all those.
What we say a calorie is not acalorie.
It all depends on what thecalorie is made out of, right?
And also, don't eat so muchsugar.
(12:41):
You know guys can get away withsugar way easier than women.
We have an extra layer of fatby nature that men don't have.
So I always say don't eat likea guy and watch the sugars high
proteins.
Don't train like a guy, becausewomen are bottom heavy and men
(13:02):
are top heavy.
So men by nature are builtstronger on top and women
stronger on the bottom.
So we don't go heavy, heavy onour legs like 10 reps.
We go 15, 20 reps for our legs,unless you do explosions due to
tens.
But to burn out legs usuallywomen have to work a little bit
harder than men and men have togo heavier.
(13:23):
So it all depends um.
And then you know everybody'sindividually differently.
Some women do really well onintermittent fasting and some
not.
Depends.
When you're younger, you can getaway with intermittent fasting.
When you're older, you needyour proteins in the morning.
You can't.
Intermittent fasting isactually not that great for you.
There's a rule called 30, 30,30, 30, 30 minutes of awakening.
(13:46):
You have 30 grams of proteinand you do a 30 minute workout.
Now, if you wake up first thingin the morning and you can roll
out of bed and do your workout,do it on an empty stomach and
then do your 30 grams of protein.
But if you have to wait an hour, you need to eat your protein
first because the body willlower its metabolism and if you
(14:08):
don't eat now you're raisingyour stress level and cortisol
levels go up and that means youare getting fat layers in your
stomach.
So I always say, depending onwhat the timeframe is in morning
, if you can work out right away, wait to have the protein, but
if you can't, you have to haveyour protein first.
And men in general eatbreakfast.
(14:30):
You know, unless they're,they're an endometriosis, and
they just constantly go, go, gogo, and I mean they have to eat
their proteins first too.
But a lot of times you see themnot being hungry because their
body is just built that way andthey have to really train their
body to eat.
What's another thing differentfor women than for men is
(14:52):
nutrition.
Shanna Star (14:55):
What about the eating window?
Because intermittent fasting isso centered around having such
a small eating window and I knowit's going to be different for
every person, but what's like anaverage that you suggest for
women who are aging, to starthow long they should have for
food every day?
I know I've heard like 10 hoursis a good place you can start
(15:15):
from morning to night but do youhave a suggestion as well?
Kersten Schulze (15:19):
I think anywhere between eight and 10
hours is great.
To start off, my biggest thingis always is we gain weight at
night.
We don't gain weight in themorning, we gain weight at night
.
It's when the metabolism startsslowing down.
Your clock changes, it'sgetting dark outside, the body
knows it's slowing down and thenbasically you fueled your nose,
(15:40):
it's slowing down and thenbasically you fueled your car
all day long and then you parkit in your garage and then
you're going to put more gas inand the gas tank is already full
.
So I always found a good gaugewas like to stop eating after
five o'clock.
Okay, maybe six if you'repushing it, um, because you are
(16:01):
not going to burn it off unlessyou have an activity that you
will burn it off.
But most people don't have alate activity.
Most women don't like to trainlate at night.
You know most women like totrain in the morning, around 10
o'clock.
So it all depends on when.
But the best time I think isfor women to eat is from
(16:23):
depending on, let's say, shewakes up at 6am, yeah, or seven.
Most women mothers have to wakeup at six because of the kids
and they should have their firstmeal within that hour, so from
six to seven o'clock, I think,and then stop, because your
intermittent fasting alsohappens through the night.
You know your body whichrebuilds itself and repairs
(16:47):
itself, and so if you eat yourfirst meal at seven o'clock,
then you need to stop eating byfive o'clock.
Okay that is your, that's yournine hour window and you should
eat every three to four hoursbecause they have shown and the
best is every three hours highprotein, protein, protein and
(17:08):
fats.
I cannot sweat it enough,especially the older we get.
We don't need so many complexcarbs Now.
We do some.
I would eat your carbs aroundyour lunchtime.
Don't eat it for the first meal.
The first meal should be highin protein and fats, the last
meal should be high in proteinand fats and the mid day should
(17:29):
be with carbs, because that'swhen you have your fuel and you
should be.
You know you need it for yourbrain function and that's why
they always call bodybuildersdumb when we go to the low carb
cycles, because couldn't thinkanymore.
You know it was like you justdepleted and so carbs are there
for you.
Form words.
Shanna Star (17:50):
Me crying when I had two low carbs and I couldn't
function.
That's what immediately came tome.
Kersten Schulze (17:55):
Yeah, that's why when you have, you're
getting your period, be reallycareful because it really messes
with your brain function,absolutely.
Shanna Star (18:05):
So I know when women are listening to protein.
There's a lot of differentthings around that.
Especially like here in the US,I feel like there's a
misconception of protein intake.
Maybe maybe list some that youlove, love some of your favorite
proteins that you suggest foodor supplements, and then also
how much protein you you suggestthat we start getting just an
(18:29):
average person, of course, notthe bodybuilder who's trying to
maybe gain muscle or you knowwhatever that looks like.
Kersten Schulze (18:35):
So the average person should have one gram per
pound that they want to weigh.
So if I want to weigh I'm 180pounds, I'm 6'1" and I'm 180
pounds I make sure I get 180grams of protein a day.
Now, if you are a bodybuilder,you need 1.5 grams of protein.
But yes, it is a lot.
(18:58):
But my favorite one is always I.
I was a sponsored athlete andthe best shakes that I have
found were not the ones that Iwas sponsored by was the one
because whey protein alwaysbloated me, you know, and it's a
great building protein, but Ilike a ham protein which it was
more easier for me to digest.
And for all the vegans outthere, this is a great one.
It's Arbonne's proteins arereally high quality and I really
(19:24):
enjoy them.
They taste amazing.
I have all my clients that everasked for protein.
That's the one I alwaysrecommend my daughter's on it.
I drink mine every day.
That's what's in my shake rightnow.
I have 30 grams 36 grams, ofprotein in there.
I put a little bit of berriesin it, some avocado, always good
fats, some power greens, and Ihave that every day, and they
(19:54):
have in them different flavors.
And then I also I'm a big fanof eggs and I eat egg yolk
because we need the fat, I justdon't need to toast with it.
You know, I eat the egg yolkbecause we need the fat, I just
don't need a toast with it.
You know, and if I, on theweekends, I have my carb cycle,
which is a rotation diet we cantalk about later, that's when I
have some bread as well, andthen I have fish.
I'm a big fan of fish salmon,cod, wild cod, fish and then I
(20:24):
do ground turkey or groundchicken.
I don't do the whole chicken,and the reason why is because it
takes so much to digest andwhen I competed I couldn't eat
full chicken or turkey because Ijust it was too much for my
body to digest.
So now I found, when I had itground like a turkey patty, my
body could handle it much easierand digest it faster Because it
(20:45):
was already pre-broken up,basically.
So, for instance, what I wouldhave for the day I always start
my day with a shake Because it'svery easy to digest, it's easy
on the digestive track.
Your body's just coming.
Yeah, very good, you have yoursright there.
Yeah, I make sure my daughterhas hers in the morning, and
(21:09):
then I have my first meal solidmeal three hours later and that
usually has some form of eitherrice with chicken or turkey
patty.
I pre-make mine and I put alittle bit of apple slices in it
to keep them moist and it givesyou my fiber.
And also then later I alwaysusually finish my day with fish.
(21:35):
I'm a big fan of fish at the endof the day, great omegas, light
protein, and I'm a big cottagecheese fan.
So, yeah, it's great.
It's great casein protein.
It's the best before you go tobed, or like the as a last meal
of the day, like or as a sweettreat.
(21:57):
One container has over 50 gramsof protein and it's so high.
So I think, to get into yourproteins, make a shake that has
at least 30 to 40 grams ofprotein in it.
Have, um, your eggs.
I eat about, uh, five to sixeggs a day and I also have the
(22:21):
fish.
I always do about eight ouncesof fish, six to eight ounces,
just to get enough protein in.
But remember, I'm a 180 gal, soif you are 140, you are dialing
it down to 140.
So I always say, take yourprotein and divide it by four.
That's how much.
(22:42):
You know how much protein youneed for a meal, because most
people will be able to do fourmeals.
Yeah, and I don't call itbreakfast, lunch and dinner ever
.
I call it meal one, two, threeand four Because we have this
conception that for breakfast weneed to eat a certain way and
for dinner we need to eat acertain way.
And then people tell me theyhave snacks.
I said I don't believe insnacks, I believe in balanced
(23:03):
meals meal one, two, three andfour.
Shanna Star (23:07):
Oh, I'm so glad you said cottage cheese.
I recently, probably in thelast six months, started really
adding that in.
I found out I was allergic toeggs, so that made me bloat and
I was like, no, it took eggsaway from me.
Um, and also about the groundchicken, because I feel like you
know, back in the day it wasjust chicken and rice all the
time.
So now when I have too muchchicken, I'm like it almost
makes me a little sick.
So the ground chicken might bea great way to switch that.
(23:29):
I love hearing.
Yeah, for you to try that, yeah, that would be perfect.
Uh, so I kind of want to getinto like, even maybe some
Perfect.
So I kind of want to get intolike even maybe some I'm going
to call them hacks, but they'renot necessarily hacks Maybe
things you love.
For example, we started usinglike grounding sheets or
hydrogen tablets or red lighttherapy or anything that you
(23:51):
really love to use.
You know, daily or weekly thatyou have found helped just feel
good and help help that healthjourney as well you have found
helped just feel good and helphelp that health journey as well
.
Kersten Schulze (24:09):
My routine is I do a red stand in red light
therapy once or twice a month.
Shanna Star (24:12):
I do a face red light therapy once a month.
Kersten Schulze (24:14):
I do microneedling every six weeks
because I do believe it helpswith collagen renewal.
You can even do it on your legsfor all the women that start
having skin that is not snappingback the way we want it.
I'm a big fan of that.
Also, I do endomology, whichhelps you to distress, um, the,
(24:37):
the fascia, and you get, uh,lymphatic drainage from it, um,
and then I get, once a month, Iget a deep tissue neuromuscular
massage, because when you workout all the time, you know
joints and you don't, and you'renot as well, even if you're
(24:57):
stretching.
I was going to say if you don'tstretch enough, but even if
you're stretching, I was goingto say if you don't stretch
enough, but even if you'restretching, you need to have a
neuromuscular massage just toget into the trigger points.
We all have them.
Most people have it in theirback and in their hips and you
get somebody to know and go inthere and release those pressure
points.
And if that doesn't work, awasabi message method is the one
(25:19):
that has really helped me, anda wasabi method is something
that they used in Europe to getrid of kidney stones.
It's a hammer that they used onthe back and they found out
once they use that method on theback, the lower back went away,
pain went away.
So I had a locked hip from allthe jumps and all the you know
(25:40):
exercising, which is, you know,wear and tear and it's normal,
and I went and got a wasabimethod done and they I never had
an issue with my hip again.
Wow.
So wasabi methods are sopowerful that sometimes we only
need one to two treatments.
I had two treatments done andnever had a problem with it
again, and so I'm a big fan ofthat.
(26:03):
I'm a big fan of stem cells.
I've done a stem cell drip.
I do peptide treatments all thetime.
I have done a BP 157.
I had an injury.
I had a MCL second degree tear.
Somebody fell on my legbackwards, you know.
They just lost their balanceand fell on me and, um, I had an
(26:24):
mri done and I had an mcl tear,second degree.
I went and got 157, 500, 400 todo injections myself.
It's like new, no problem.
So I a lot of times we thinkthat we need surgery.
No, you do not.
I believe in peptides and I'vedone copper peptides for my skin
(26:46):
.
My hair has been growing and Iyou do that.
You know, when you get thesehigh quality products, um, for
beauty products, they havecopper in them, a peptide copper
.
But I just chose to just doinjections for 20 days.
You do it once a year andyou'll never have to deal with
(27:07):
it again, because there's toomuch for me to think about, you
know.
So I just like you know whatI'm just gonna.
You can do it more than 22 days, so I did it for 20 days and
it's been wonderful for my skinand my hair and my nails.
Um, so those are the thingsthat I do.
I'm very big on self-care.
I'm very big on taking care ofmyself.
I did for a long time I did Ilove infrared saunas till still
(27:32):
and I did cryos for a while andI've learned that cryos for
women we have to be reallycareful because it can actually
shock our system too much, likethese uh uh bathtubs that people
are going in.
Ice bath Men are very differentthan women, where women can go
out and get, get into a shock,and it can actually raise our
(27:53):
cortisol levels.
So, too much hyperbaric, toomuch um cryo, um or uhes are not
good for women.
Every now and then and I havedone them and they feel great.
Once a month, twice a month, Igo into a cryo just to help with
inflammation, but really it'snot my favorite, and there's a
(28:17):
reason.
Women's bodies are just verydifferent than men.
Yeah, and I also have gone intohyperbaric chambers.
Great things about those.
Oh, fantastic, never done it.
But, oh my gosh, if you have achance to go into the hyper and
the clinical hyperbaric chambersabout 49 feet deep you have to
(28:38):
have a nurse there.
You're going down, you have auh, you know it's.
I I'm a claustrophobic person,so I thought if I go in it I'm
going to be claustrophobic.
No problem, they have.
You can look out.
There's a person sitting nextto you with the phone.
You have a uh, um, a um, oxygenmax or mask on.
They have a tv there.
You're going to be in there foran hour and watch your TV, but
(29:00):
once you get out now your body'sfull of oxygen in your cells
and then I do an IV drip.
It is like magic.
You give me your bodysuperpowers and they actually do
.
Hyperbaric chambers for peoplewith wounds that need to heal
faster Cancer patients, injurieswith wounds that need to heal
faster cancer patients, injuries, athletes they all go in
hyperbarics and I don't believethat the hyperbaric chambers
(29:25):
that they sell that you don'thave to have a nurse there or
you don't have to have an oxygentank on mask on are the same
thing, because you can't go to a49 feet level where the
pressure happens that the bodynow gets filled with new oxygen
cells.
Shanna Star (29:45):
Yes, that is a brand new concept to me.
I started listening to theultimate human podcast and he
talks about all of the thingsthat he does as a human
biologist and that is one he'sspoken of, and so I would love
to try that.
Kersten Schulze (29:56):
Oh yeah, it's, I highly highly recommend it.
The other thing that youtouched try that.
Oh yeah, I highly highlyrecommend it.
Shanna Star (30:01):
The other thing that you touched on that I just
started researching too andlearned about, is first the
saunas.
Yes, I've been loving that,added that back in to my routine
as well, and I've alwaysnoticed, like especially my
husband, but any man is like, oh, it's too hot, they can't
handle it's hot.
And so when I startedresearching it, it was women can
handle hotter temperatures, butthe cold temperatures, like you
(30:22):
said, the cold plunges, even ifwe do them and you kind of
touched on this too we don'tneed it as cold and we can't
handle as cold or, like you said, it raises cortisol.
And so I think that's such animportant thing because a lot of
women that I talk to just everyday feel like they need to be
doing it, because a lot of mensay how great it is and it has
its merit, but we just don'tneed to go to the extreme that
(30:45):
they do, and that's such animportant thing yeah, yeah, my
boyfriend is the same way.
Kersten Schulze (30:49):
He doesn't like to go into heat, doesn't make
him feel good, um, but I dobelieve that women tend to do
much better infrared saunas thanguys.
Guys still need it.
I'm not saying they don't needit, because it detoxifies us.
What's the difference between aregular sauna and infrared
sauna?
The infrared sauna goes deeperinto the tissue, which helps to,
(31:10):
then goes to the organs, todetoxify the organs and it's
just great for cell renewal.
But I, yeah, cryo chamber.
I've gone literally from aninfrared sauna into a cryo.
Yeah, from heat to the cold,and that was okay.
(31:31):
But I couldn't do it too much.
After a while my body's like,nah, I don't want that, I don't
like that.
And you know the body will tellyou what feels good and whatnot.
Shanna Star (31:42):
Absolutely.
I know we kind of touched onrecovery and those hacks that
you do and that was one of thequestions I had for you too, but
is there anything that we kindof missed that you would suggest
maybe starting or implementingor really loved, or something
you do for your recovery as well?
Kersten Schulze (31:59):
I do a lot of beet juice for recovery
Interesting.
I get a fresh press beet juiceevery week and I drink my beet
juice because they're very goodfor muscle recovery.
I also do castor oil, but witha Yoba and Frankincense on it
for my skin elasticity.
You know all these expensivelotions you buy with jojoba and
(32:21):
frankincense on it for my skinelasticity?
You know all these expensivelotions you buy.
Castor oil is so good for yourskin, for your gut functioning.
I always have castor oil in myhouse.
And what else do I do?
I get naps in.
I'm a big believer in naps, youknow 20, 30 minutes.
(32:42):
And I set my alarm.
You know I do take naps.
I do.
I call them meditation napsBecause our minds is constantly
in their fight or flight state,which is the 200 frequency of
our mind, the beta state, andwhen you meditate, you bring
yourself into a theta state,which is the 400 frequency,
(33:05):
which is the positive state ofmind, which also regulate the
way your body feels and your themind controls your cells in
your body.
Believe it or not, we cancontrol how fast we heal with a
positive state of mind,absolutely.
And now this sounds woohoo andall of that, but it's really,
really worth it.
I do all my mass manifestationslike that, everything that I
(33:29):
want to accomplish in my life.
I meditate daily and I fallasleep when I do it.
Shanna Star (33:36):
That's awesome.
I feel like you've just givenpermission to not only me but
everyone listening, cause Istarted doing that, not not
every day, but once in a while.
My husband will be on the wayhome from work and he'll be like
he'll almost be home and I'mlike, okay, I just need to lay
down for just till you get home,just those few minutes, and it
really helps me feel recharged.
I get up, it's like I have awhole nother part of the day
(33:56):
where I'm energized again, andotherwise I feel like I'm
dragging.
Once in a while, especiallylike you said, like maybe around
PMS or just your period orwhatever it really helps.
Kersten Schulze (34:13):
And yeah, and don't feel scared to ask for
help.
I think women, we tend to thinkthat we have to do it all.
Who said that?
You know, I mean I.
It is all these years of ushaving to carry it all the kids,
they're looking good, they'remaking money and all of that.
Take time for yourself andrecharge, and don't feel guilty
wanting to take a nap and don'tfeel guilty not fulfilling
(34:33):
everybody's desires, you know,because in the end of the day,
you have to take care ofyourself and it's okay to love
on yourself.
And and take care of yourselfbecause in the end of the day,
if you're not happy, the wholehouse won't be happy.
Shanna Star (34:47):
Yeah, you're absolutely right oh is there
anything, maybe lately anypodcasts or books or anything
that you've been listening to orreading to, that you would love
to talk about or maybe suggestto those listening?
Kersten Schulze (35:01):
so I'm always reading.
I wake up in the morning.
It's my part of my uh routineof waking up.
I give myself actually an extrahour to wake up and I read.
So the one book that I love themost is the one command six
steps to attract wealth with thepower of your mind, and it's
(35:21):
it's.
It's basically steps on,touches on what I just spoke
about the positive mindset andhow we get there and how we can
manifest.
And a lot of times we say Ican't do that.
But it's not about not can,because there's a lot of times
we don't know how to get there.
It's about saying I don't knowhow, but I know it's going to
(35:45):
happen.
And having that set of mindreally can maneuver things
around, because you're stillputting your focus into
something that you want.
You want this body.
I don't know how, but I'm goingto focus on doing it.
So you're going to show up forit and it will happen or wealth,
or jobs, or whatever.
So I'm a big fan of that book.
And then I'm an actress.
(36:05):
I'm a professional actress andyou might have seen me on the
Righteous Gemstones right now orI just booked another HBO show
and Achieving your TruePotential as an Actor.
The Intent to Live by LarryMoss is one of my favorites
right now.
He just really breaks it downhow to get into a script and you
(36:28):
know how to have yourimagination, how to be authentic
as a person.
I always say, even if you don'twant to be an actor, take an
acting class.
It will teach you a lot aboutyourself.
It will teach you how you speakwith others, how you listen.
A lot of acting is activelistening and a lot of times
(36:48):
people don't active listen andacting classes make you active
listen.
You have to or you can't be agood actor.
Shanna Star (36:55):
That is good for everyone.
There's a lot of people who youcan speak to and you're like I
know you're not listening to aword I say so that's, that's an
incredible advice.
I wrote those books down formyself as well, because I'm
always needing more.
I love that you say that'sthat's part of your routine and
what you do every day.
I know we also touched on justdoing that five minutes in the
morning.
Is there anything else that'smaybe been on your heart or your
(37:16):
mind to share with everyonelistening today?
Anything that you feel isimportant?
Kersten Schulze (37:22):
Yeah, you know what?
I'm a big believer on takingaction and not you know?
Mel Robbins says this reallywell five, four, three, two, one
, just go.
A lot of times we just can't.
We are our worst enemy and weare our own dream killers.
But dream big, go after it,whatever it is you want to do
(37:43):
and don't stop yourself.
Just take action, beat withyour body, give it five to 10
minutes a day and even when youhave injuries, you can work out
through your injuries.
It's actually very important tocreate blood flow to an injury
than to not work out around onit.
Shanna Star (38:03):
I love that too.
I know when, as soon as you'retalking about acting, I was like
, yes, I started like followingyou more on Instagram and seeing
all the amazing things thatyou've been doing.
So I think it's awesome, allthe wonderful things.
So is there anything?
How can we then find you workwith you?
And then, is there anythingthat you would like to give away
to those listening to you work?
Kersten Schulze (38:21):
with you.
And then, is there anythingthat you would like to give away
to those listening to?
Yeah, I'd love to.
So you can find me onpartyanddietcom you can reach
out there or on my Instagram,partyanddiet, as well.
And the reason why I call itpartyanddiet is because I
believe that we can be in ahealthy lifestyle and dieting
and all of that, and also have asocial life and have a balance
in all of it.
(38:50):
And I'm giving away right now mytools on my website for a month
, free for all the listeners,and the code is PARTY15.
And there you can see fitnessfor the busy lifestyles, for all
people that don't want to go tothe gym or are stuck in a hotel
room or at home or at work, andthere will be five to 10 minute
workouts or up to 30 minutes.
You can design it yourself withall the tools I gave.
(39:10):
Given you.
I have my 16 week program onthere, my gym transformation,
where I this is the program Ipersonally use myself to get
ready on stage and also my trackworkout, and all of that you
can find there.
Shanna Star (39:24):
Perfect.
I'll put that all in the notestoo, in case they're driving and
listening or working out now.
And I just thank you so muchfor everything and all your
wisdom.
You're absolutely beautiful.
Kersten Schulze (39:34):
I'm so excited to keep following I'll let you
do so, yes, well, thank youagain and have a wonderful day,
you too.
Shanna Star (39:38):
Thank you.
Are you ready?
Well, thank you again and havea wonderful day.
Kersten Schulze (39:41):
You too, thank you.
Shanna Star (39:42):
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No-transcript.
Hello and welcome back to an episode of the Sean
podcast.
I'm your host, shana Starr.
Today, I have a powerhouse of aguest with me.
I'm so excited Kirsten Schultzis here with me.
She is known for global fitness, wellness and personal
transformation and is a force indoing so.
Born and raised in Germany, sheachieved early success as a
(00:28):
junior Olympic silver medalist awealth of knowledge and such an
inspiration, and she has builta personal brand and business
and continues to help so manypeople in their journey with
health, fitness, wellness and,specifically, ages 40 to 75,
with designed routines, flexiblesolutions and understanding
challenges with injuries, travel, working at home and so much
(00:51):
more, with more than 30 years ofexperience.
And today we're going to betalking about the power of
action and staying healthy as weage.
Welcome, kirsten Schultz, tothe podcast.
I'm so excited to have you onthe show.
This is a topic that has beenextra close to my heart and I
know it's, of course, to yoursas well just with my research
(01:11):
and experience and stayinghealthy as we age.
So welcome, thank you forhaving me, shana.
Yes, yes, I know you have suchan incredible story We'll get to
that in just a minute but Ireally love this topic as
somebody who did bodybuildingand powerlifting and, like I
said before we started recording, found out I have a lot of
metabolic damage and I've beenseeing a functional doctor, all
(01:33):
of those things.
So really digging into hacksand getting labs done and all
the other things that you know,maybe when you're 20, you don't
even think about so and itchanges in a huge way.
So let's let's start there.
So what are some maybe thingsthat you've noticed for women as
we age that are big changes aswe want to stay healthy.
Kersten Schulze (01:53):
The number one change is the way we train.
When I was in my 20s and 30s,cardio was no problem, where now
I'm really more mindful of whatkind of cardio I do.
I'm more mindful about liftingweights first and cardio is
secondary for me.
Where I used to, in one day Ishould be able to do an hour
(02:14):
cardio, an hour weights an hour.
You know, in the body is justdifferently now, where it
stresses easier because ofhormones have to rebalance
itself.
I always call uh, goingpre-menopause or going to
menopause or any autoimmuneproblems.
Your body's readjustinghormones, right?
It's kind of like the second uhum, puberty, I call it.
(02:37):
And when we are younger, in ourteenage years, our body's doing
all kinds of things and ithappens again a second time in
life for us women and I think wehave to listen to the body and
adapt with that.
How I train and that's thebiggest change that I've seen-
yeah, I completely agree.
Shanna Star (02:55):
I used to be one where I'm like, oh, if I need to
lose a quick little bit, Iwould add in running.
And recently my doctor was likeyou cannot run specifically me.
I know it's fine for a lot ofwomen, but it just was making my
cortisol jump for sure.
So what are some cardio thatyou love or would suggest to
women that might be in thatrange as well?
Kersten Schulze (03:15):
So I'm.
I'm like you.
I'm not a big runner as far aslong distance.
I also train marathon runnersand I tell them all the time
find the balance when you don't,because they love the marathon
and I get it's a runner's high,but her cortisol was out of the
yin yang and so I'm a big,strong believer in uh sprints,
(03:35):
jumps, uh short exposures ofenergy 20 to 30 seconds um, I
till this day still do all mytrack workouts, uh implement um
little jumps, little exertions20 to 30 seconds.
I'm actually certified inhormonal treatments with
exercise and they found outscientifically that when you do
(03:57):
20 to 30 second high intensityand then wait two minutes or do
something low impact for twominutes, the body actually burns
body fat better, buildsstronger muscles, bone density,
stronger joints, and so I'vebeen a big fan of that.
(04:17):
Also, it regulates yourhormones more.
When we train heavy weights ordoing explosions hormones more.
When we train heavy weights ordoing explosions, your body goes
to an autophagy, which is whatwe go through when we do a
prolonged fasting.
It happens that your bodyrenews its cells and builds
muscle and raises its HGH levels.
(04:37):
So I'm a big fan of shortintervals.
I don't train more than 30minutes a day with weights, and
then I might do a 30 minutecardio.
So my my whole day consists ofone hour exercise.
Shanna Star (04:53):
That's really not very much.
I remember when I first startedit would be like two and a half
hours, and now my body's like Icannot handle that.
That's way too much.
Kersten Schulze (05:00):
Yeah, and it's always better to just break it
up.
I always say 30 minutes in themorning, 30 minutes afternoon.
If you can do that, it's it'sthe winner.
Shanna Star (05:09):
Oh, I love that you have built such like an
incredible business foundationand who you are, and, for those
listening who might not know whoyou are although I feel like a
lot of people do tell us alittle bit about your story, how
you got here, and just a littlebit of background about you as
well.
Tell us a little bit about yourstory, how you got here, and
just a little bit of backgroundabout you as well, how did I get
here?
Kersten Schulze (05:27):
Well, I live in California, los Angeles, and I
have a very successful trainingbusiness that reaches around the
world and I get people ready infront of the camera and behind
the camera.
I've gotten Chris Hemsworthready for Thor, nicole Ari
Parker for Broadway.
But I also trained a lot ofexecutives, ceos, moms, and I
(05:51):
started my journey when I was 12years old in Berlin at the
Junior Olympics.
Track and field was always myfeel good.
I never trained for the look, Itrained for the feeling.
I love the way it felt.
And I know some people say, oh,I never trained for the look, I
trained for the feeling.
I love the way it felt.
And I know some people say, oh,I never had that same
experience.
But with that came, um, stayingwith it and learning.
(06:15):
What made me feel good wasmovement or the what, what the
feeling was afterwards, you know, and I never, never, ever heard
somebody one day, after theywere done exercising, that they
didn't feel good aboutthemselves Absolutely.
And that's the feel good I'mtalking about.
Yeah, it doesn't feel good tostart.
There's days I don't want tostart and it's just dragging and
just like oh, I just ratherwant to sit on a couch, have a
(06:37):
glass of wine, some popcorn andwatch a good movie, but with
once you get started, that's,that's it.
So my journey continued throughin my 20s Into now I'm 51.
And I've gone through the wholepre menopause and menopause.
(06:59):
I competed myself in figurecompetitions and the reason why
I started competing is because Iknew that after the corporate
world I wanted to be in fitnessand nobody knew me in fitness
and so I said, okay, how can Ibe in all the magazines?
Back then we buy magazines andI just said I'm going to do a
(07:22):
figure competition.
I won that and won the overall.
Did the second one?
Won that, won the overall.
And then I was in all themagazines and Robert Kennedy,
who owned all the publicationslike Oxygen and American Curves
and all of that, just was a bigfan of me and David Paul at the
time was shooting me all thetime.
(07:43):
And that's how I really build abusiness is just by showcasing
what I do and trial and error.
And I always say I would never,ever do something with somebody
that I have not tried myselfand shown the success.
And my success rate is 99%.
There's always that 1%.
When people don't listen to me.
(08:03):
I can't help you, but if youlisten to me, you will have
success.
Shanna Star (08:08):
It's hard for it to work if they're not doing it.
Absolutely, yeah, oh, I'm sorry, keep going.
Kersten Schulze (08:14):
I was going to say so.
I've been in the business forover 30 years, you know in
California for 24 years.
Shanna Star (08:20):
You said something that sparked.
I had to write down where yousaid starting it is basically
the most difficult, and I can'tremember who it was.
It was a famous bodybuilder.
He said just go to the gym youdon't even have to work out,
just get yourself to go sit.
You can sit right in front ofthe gym and do nothing.
And he said but I guarantee, assoon as you get there and you
get started, you're going towant to keep going.
And that's what those littlelike white lies.
(08:43):
You tell yourself like I'lljust go and do a little walking.
And as soon as you get thereyou're like oh yes, I'm excited.
And so as long as you getstarted, that that's absolutely
the most difficult, for sure.
Kersten Schulze (08:53):
Yeah, I've learned a little trick and I
wrote that in my e-book that'sfor free on my website.
It's called Fitness.
The secret to being fit is howdo we even get started?
And I always say start withfive minutes.
You have to set your timer.
So let's say you, I always saythe best time to work out is
first thing in the morning.
Um, because you're fresh, you,you full of vibes, right?
(09:17):
And who can't just do fiveminutes in the morning for
themselves?
You can do it at set your timerand I don't know, do 20 squat.
You can do a whole full bodyworkout in five minutes.
At least one round, 20 squats,10 dips, reverse crunches.
You can probably do that two tothree times within five minutes
(09:38):
.
And once the five minutes areup, you have to stop.
You're not allowed to continueand you have to do that for two
weeks because everything is aprogram.
Your mind is programmed to wakeup at a certain time, to eat at
a certain time, to like certainthings, to have emotions
connected to certain things.
So the only way you can changeyour habits is you have to
(09:59):
rechange your program, and thathas to start with small steps
and driving every day to the gymand sitting outside is one of
them.
Right, you make that a habit togo there first thing before you
drive home.
Or when you get home, don't sitdown on the couch First thing,
you have to go and grab your gymbag.
Just little habits willreprogram how you, how you live
(10:25):
your day today.
Shanna Star (10:28):
Absolutely so.
There was something else thatpopped up when we were talking
about it.
Uh, a lot of research forworking out and I'm sure you
know this as well, you've beenat it longer than I have but a
lot of the research that's doneon how to diet or how to
exercise or when to eat is firstdone on men, which is great,
good for them, but it's notconsidering women's.
(10:48):
Like intermittent fasting somehit if it's not somebody who can
handle that.
Or cortisol, like we alreadykind of touched on, and there's
a lot of information that thenthe early 20s women are doing
and they're like, yes, thisworks for me, and so that
changes over time.
And I know you said a little bitof what changes for women as we
age.
But what are some more thingsthat we can take action and
(11:10):
change as we age that will helpus continue the health journey?
That doesn't seem overwhelming,or things that maybe aren't for
us, that we've seen like menhave to do, like that
intermittent fasting, and I knowwe've talked about that in
other podcasts too.
But what are just some thingsthat women can do?
Kersten Schulze (11:29):
Great question.
So I agree with you Most of thestudies have been done on men
and not women.
I mean, they've just found outthat men sleep at six to eight
hours and women actually need tosleep eight to 10 hours, and
we've always felt so guilty thatwe are always more tired.
But no, we, we have asuperpower body.
(11:55):
We can create life and we canmultitask, and we can.
We have a much higher paintolerance than men.
So women have just superpowers,which means means we need to
recharge more.
I'm a big fan of prolongedfasting once a month, but never,
ever, do a fast a week beforeyour period, because it changes
your hormones and it can messwith your progesterone.
(12:17):
And so I, because we need thecarbs.
When we get the crop craving,eat them, it's okay, but eat
clean carbs.
Don't eat processed carbs.
So it's all those.
What we say a calorie is not acalorie.
It all depends on what thecalorie is made out of, right?
And also, don't eat so muchsugar.
(12:41):
You know guys can get away withsugar way easier than women.
We have an extra layer of fatby nature that men don't have.
So I always say don't eat likea guy and watch the sugars high
proteins.
Don't train like a guy, becausewomen are bottom heavy and men
(13:02):
are top heavy.
So men by nature are builtstronger on top and women
stronger on the bottom.
So we don't go heavy, heavy onour legs like 10 reps.
We go 15, 20 reps for our legs,unless you do explosions due to
tens.
But to burn out legs usuallywomen have to work a little bit
harder than men and men have togo heavier.
(13:23):
So it all depends um.
And then you know everybody'sindividually differently.
Some women do really well onintermittent fasting and some
not.
Depends.
When you're younger, you can getaway with intermittent fasting.
When you're older, you needyour proteins in the morning.
You can't.
Intermittent fasting isactually not that great for you.
There's a rule called 30, 30,30, 30, 30 minutes of awakening.
(13:46):
You have 30 grams of proteinand you do a 30 minute workout.
Now, if you wake up first thingin the morning and you can roll
out of bed and do your workout,do it on an empty stomach and
then do your 30 grams of protein.
But if you have to wait an hour, you need to eat your protein
first because the body willlower its metabolism and if you
(14:08):
don't eat now you're raisingyour stress level and cortisol
levels go up and that means youare getting fat layers in your
stomach.
So I always say, depending onwhat the timeframe is in morning
, if you can work out right away, wait to have the protein, but
if you can't, you have to haveyour protein first.
And men in general eatbreakfast.
(14:30):
You know, unless they're,they're an endometriosis, and
they just constantly go, go, gogo, and I mean they have to eat
their proteins first too.
But a lot of times you see themnot being hungry because their
body is just built that way andthey have to really train their
body to eat.
What's another thing differentfor women than for men is
(14:52):
nutrition.
Shanna Star (14:55):
What about the eating window?
Because intermittent fasting isso centered around having such
a small eating window and I knowit's going to be different for
every person, but what's like anaverage that you suggest for
women who are aging, to starthow long they should have for
food every day?
I know I've heard like 10 hoursis a good place you can start
(15:15):
from morning to night but do youhave a suggestion as well?
Kersten Schulze (15:19):
I think anywhere between eight and 10
hours is great.
To start off, my biggest thingis always is we gain weight at
night.
We don't gain weight in themorning, we gain weight at night
.
It's when the metabolism startsslowing down.
Your clock changes, it'sgetting dark outside, the body
knows it's slowing down and thenbasically you fueled your nose,
(15:40):
it's slowing down and thenbasically you fueled your car
all day long and then you parkit in your garage and then
you're going to put more gas inand the gas tank is already full
.
So I always found a good gaugewas like to stop eating after
five o'clock.
Okay, maybe six if you'repushing it, um, because you are
(16:01):
not going to burn it off unlessyou have an activity that you
will burn it off.
But most people don't have alate activity.
Most women don't like to trainlate at night.
You know most women like totrain in the morning, around 10
o'clock.
So it all depends on when.
But the best time I think isfor women to eat is from
(16:23):
depending on, let's say, shewakes up at 6am, yeah, or seven.
Most women mothers have to wakeup at six because of the kids
and they should have their firstmeal within that hour, so from
six to seven o'clock, I think,and then stop, because your
intermittent fasting alsohappens through the night.
You know your body whichrebuilds itself and repairs
(16:47):
itself, and so if you eat yourfirst meal at seven o'clock,
then you need to stop eating byfive o'clock.
Okay that is your, that's yournine hour window and you should
eat every three to four hoursbecause they have shown and the
best is every three hours highprotein, protein, protein and
(17:08):
fats.
I cannot sweat it enough,especially the older we get.
We don't need so many complexcarbs Now.
We do some.
I would eat your carbs aroundyour lunchtime.
Don't eat it for the first meal.
The first meal should be highin protein and fats, the last
meal should be high in proteinand fats and the mid day should
(17:29):
be with carbs, because that'swhen you have your fuel and you
should be.
You know you need it for yourbrain function and that's why
they always call bodybuildersdumb when we go to the low carb
cycles, because couldn't thinkanymore.
You know it was like you justdepleted and so carbs are there
for you.
Form words.
Shanna Star (17:50):
Me crying when I had two low carbs and I couldn't
function.
That's what immediately came tome.
Kersten Schulze (17:55):
Yeah, that's why when you have, you're
getting your period, be reallycareful because it really messes
with your brain function,absolutely.
Shanna Star (18:05):
So I know when women are listening to protein.
There's a lot of differentthings around that.
Especially like here in the US,I feel like there's a
misconception of protein intake.
Maybe maybe list some that youlove, love some of your favorite
proteins that you suggest foodor supplements, and then also
how much protein you you suggestthat we start getting just an
(18:29):
average person, of course, notthe bodybuilder who's trying to
maybe gain muscle or you knowwhatever that looks like.
Kersten Schulze (18:35):
So the average person should have one gram per
pound that they want to weigh.
So if I want to weigh I'm 180pounds, I'm 6'1" and I'm 180
pounds I make sure I get 180grams of protein a day.
Now, if you are a bodybuilder,you need 1.5 grams of protein.
But yes, it is a lot.
(18:58):
But my favorite one is always I.
I was a sponsored athlete andthe best shakes that I have
found were not the ones that Iwas sponsored by was the one
because whey protein alwaysbloated me, you know, and it's a
great building protein, but Ilike a ham protein which it was
more easier for me to digest.
And for all the vegans outthere, this is a great one.
It's Arbonne's proteins arereally high quality and I really
(19:24):
enjoy them.
They taste amazing.
I have all my clients that everasked for protein.
That's the one I alwaysrecommend my daughter's on it.
I drink mine every day.
That's what's in my shake rightnow.
I have 30 grams 36 grams, ofprotein in there.
I put a little bit of berriesin it, some avocado, always good
fats, some power greens, and Ihave that every day, and they
(19:54):
have in them different flavors.
And then I also I'm a big fanof eggs and I eat egg yolk
because we need the fat, I justdon't need to toast with it.
You know, I eat the egg yolkbecause we need the fat, I just
don't need a toast with it.
You know, and if I, on theweekends, I have my carb cycle,
which is a rotation diet we cantalk about later, that's when I
have some bread as well, andthen I have fish.
I'm a big fan of fish salmon,cod, wild cod, fish and then I
(20:24):
do ground turkey or groundchicken.
I don't do the whole chicken,and the reason why is because it
takes so much to digest andwhen I competed I couldn't eat
full chicken or turkey because Ijust it was too much for my
body to digest.
So now I found, when I had itground like a turkey patty, my
body could handle it much easierand digest it faster Because it
(20:45):
was already pre-broken up,basically.
So, for instance, what I wouldhave for the day I always start
my day with a shake Because it'svery easy to digest, it's easy
on the digestive track.
Your body's just coming.
Yeah, very good, you have yoursright there.
Yeah, I make sure my daughterhas hers in the morning, and
(21:09):
then I have my first meal solidmeal three hours later and that
usually has some form of eitherrice with chicken or turkey
patty.
I pre-make mine and I put alittle bit of apple slices in it
to keep them moist and it givesyou my fiber.
And also then later I alwaysusually finish my day with fish.
(21:35):
I'm a big fan of fish at the endof the day, great omegas, light
protein, and I'm a big cottagecheese fan.
So, yeah, it's great.
It's great casein protein.
It's the best before you go tobed, or like the as a last meal
of the day, like or as a sweettreat.
(21:57):
One container has over 50 gramsof protein and it's so high.
So I think, to get into yourproteins, make a shake that has
at least 30 to 40 grams ofprotein in it.
Have, um, your eggs.
I eat about, uh, five to sixeggs a day and I also have the
(22:21):
fish.
I always do about eight ouncesof fish, six to eight ounces,
just to get enough protein in.
But remember, I'm a 180 gal, soif you are 140, you are dialing
it down to 140.
So I always say, take yourprotein and divide it by four.
That's how much.
(22:42):
You know how much protein youneed for a meal, because most
people will be able to do fourmeals.
Yeah, and I don't call itbreakfast, lunch and dinner ever
.
I call it meal one, two, threeand four Because we have this
conception that for breakfast weneed to eat a certain way and
for dinner we need to eat acertain way.
And then people tell me theyhave snacks.
I said I don't believe insnacks, I believe in balanced
(23:03):
meals meal one, two, three andfour.
Shanna Star (23:07):
Oh, I'm so glad you said cottage cheese.
I recently, probably in thelast six months, started really
adding that in.
I found out I was allergic toeggs, so that made me bloat and
I was like, no, it took eggsaway from me.
Um, and also about the groundchicken, because I feel like you
know, back in the day it wasjust chicken and rice all the
time.
So now when I have too muchchicken, I'm like it almost
makes me a little sick.
So the ground chicken might bea great way to switch that.
(23:29):
I love hearing.
Yeah, for you to try that, yeah, that would be perfect.
Uh, so I kind of want to getinto like, even maybe some
Perfect.
So I kind of want to get intolike even maybe some I'm going
to call them hacks, but they'renot necessarily hacks Maybe
things you love.
For example, we started usinglike grounding sheets or
hydrogen tablets or red lighttherapy or anything that you
(23:51):
really love to use.
You know, daily or weekly thatyou have found helped just feel
good and help help that healthjourney as well you have found
helped just feel good and helphelp that health journey as well
.
Kersten Schulze (24:09):
My routine is I do a red stand in red light
therapy once or twice a month.
Shanna Star (24:12):
I do a face red light therapy once a month.
Kersten Schulze (24:14):
I do microneedling every six weeks
because I do believe it helpswith collagen renewal.
You can even do it on your legsfor all the women that start
having skin that is not snappingback the way we want it.
I'm a big fan of that.
Also, I do endomology, whichhelps you to distress, um, the,
(24:37):
the fascia, and you get, uh,lymphatic drainage from it, um,
and then I get, once a month, Iget a deep tissue neuromuscular
massage, because when you workout all the time, you know
joints and you don't, and you'renot as well, even if you're
(24:57):
stretching.
I was going to say if you don'tstretch enough, but even if
you're stretching, I was goingto say if you don't stretch
enough, but even if you'restretching, you need to have a
neuromuscular massage just toget into the trigger points.
We all have them.
Most people have it in theirback and in their hips and you
get somebody to know and go inthere and release those pressure
points.
And if that doesn't work, awasabi message method is the one
(25:19):
that has really helped me, anda wasabi method is something
that they used in Europe to getrid of kidney stones.
It's a hammer that they used onthe back and they found out
once they use that method on theback, the lower back went away,
pain went away.
So I had a locked hip from allthe jumps and all the you know
(25:40):
exercising, which is, you know,wear and tear and it's normal,
and I went and got a wasabimethod done and they I never had
an issue with my hip again.
Wow.
So wasabi methods are sopowerful that sometimes we only
need one to two treatments.
I had two treatments done andnever had a problem with it
again, and so I'm a big fan ofthat.
(26:03):
I'm a big fan of stem cells.
I've done a stem cell drip.
I do peptide treatments all thetime.
I have done a BP 157.
I had an injury.
I had a MCL second degree tear.
Somebody fell on my legbackwards, you know.
They just lost their balanceand fell on me and, um, I had an
(26:24):
mri done and I had an mcl tear,second degree.
I went and got 157, 500, 400 todo injections myself.
It's like new, no problem.
So I a lot of times we thinkthat we need surgery.
No, you do not.
I believe in peptides and I'vedone copper peptides for my skin
(26:46):
.
My hair has been growing and Iyou do that.
You know, when you get thesehigh quality products, um, for
beauty products, they havecopper in them, a peptide copper
.
But I just chose to just doinjections for 20 days.
You do it once a year andyou'll never have to deal with
(27:07):
it again, because there's toomuch for me to think about, you
know.
So I just like you know whatI'm just gonna.
You can do it more than 22 days, so I did it for 20 days and
it's been wonderful for my skinand my hair and my nails.
Um, so those are the thingsthat I do.
I'm very big on self-care.
I'm very big on taking care ofmyself.
I did for a long time I did Ilove infrared saunas till still
(27:32):
and I did cryos for a while andI've learned that cryos for
women we have to be reallycareful because it can actually
shock our system too much, likethese uh uh bathtubs that people
are going in.
Ice bath Men are very differentthan women, where women can go
out and get, get into a shock,and it can actually raise our
(27:53):
cortisol levels.
So, too much hyperbaric, toomuch um cryo, um or uhes are not
good for women.
Every now and then and I havedone them and they feel great.
Once a month, twice a month, Igo into a cryo just to help with
inflammation, but really it'snot my favorite, and there's a
(28:17):
reason.
Women's bodies are just verydifferent than men.
Yeah, and I also have gone intohyperbaric chambers.
Great things about those.
Oh, fantastic, never done it.
But, oh my gosh, if you have achance to go into the hyper and
the clinical hyperbaric chambersabout 49 feet deep you have to
(28:38):
have a nurse there.
You're going down, you have auh, you know it's.
I I'm a claustrophobic person,so I thought if I go in it I'm
going to be claustrophobic.
No problem, they have.
You can look out.
There's a person sitting nextto you with the phone.
You have a uh, um, a um, oxygenmax or mask on.
They have a tv there.
You're going to be in there foran hour and watch your TV, but
(29:00):
once you get out now your body'sfull of oxygen in your cells
and then I do an IV drip.
It is like magic.
You give me your bodysuperpowers and they actually do
.
Hyperbaric chambers for peoplewith wounds that need to heal
faster Cancer patients, injurieswith wounds that need to heal
faster cancer patients, injuries, athletes they all go in
hyperbarics and I don't believethat the hyperbaric chambers
(29:25):
that they sell that you don'thave to have a nurse there or
you don't have to have an oxygentank on mask on are the same
thing, because you can't go to a49 feet level where the
pressure happens that the bodynow gets filled with new oxygen
cells.
Shanna Star (29:45):
Yes, that is a brand new concept to me.
I started listening to theultimate human podcast and he
talks about all of the thingsthat he does as a human
biologist and that is one he'sspoken of, and so I would love
to try that.
Kersten Schulze (29:56):
Oh yeah, it's, I highly highly recommend it.
The other thing that youtouched try that.
Oh yeah, I highly highlyrecommend it.
Shanna Star (30:01):
The other thing that you touched on that I just
started researching too andlearned about, is first the
saunas.
Yes, I've been loving that,added that back in to my routine
as well, and I've alwaysnoticed, like especially my
husband, but any man is like, oh, it's too hot, they can't
handle it's hot.
And so when I startedresearching it, it was women can
handle hotter temperatures, butthe cold temperatures, like you
(30:22):
said, the cold plunges, even ifwe do them and you kind of
touched on this too we don'tneed it as cold and we can't
handle as cold or, like you said, it raises cortisol.
And so I think that's such animportant thing because a lot of
women that I talk to just everyday feel like they need to be
doing it, because a lot of mensay how great it is and it has
its merit, but we just don'tneed to go to the extreme that
(30:45):
they do, and that's such animportant thing yeah, yeah, my
boyfriend is the same way.
Kersten Schulze (30:49):
He doesn't like to go into heat, doesn't make
him feel good, um, but I dobelieve that women tend to do
much better infrared saunas thanguys.
Guys still need it.
I'm not saying they don't needit, because it detoxifies us.
What's the difference between aregular sauna and infrared
sauna?
The infrared sauna goes deeperinto the tissue, which helps to,
(31:10):
then goes to the organs, todetoxify the organs and it's
just great for cell renewal.
But I, yeah, cryo chamber.
I've gone literally from aninfrared sauna into a cryo.
Yeah, from heat to the cold,and that was okay.
(31:31):
But I couldn't do it too much.
After a while my body's like,nah, I don't want that, I don't
like that.
And you know the body will tellyou what feels good and whatnot.
Shanna Star (31:42):
Absolutely.
I know we kind of touched onrecovery and those hacks that
you do and that was one of thequestions I had for you too, but
is there anything that we kindof missed that you would suggest
maybe starting or implementingor really loved, or something
you do for your recovery as well?
Kersten Schulze (31:59):
I do a lot of beet juice for recovery
Interesting.
I get a fresh press beet juiceevery week and I drink my beet
juice because they're very goodfor muscle recovery.
I also do castor oil, but witha Yoba and Frankincense on it
for my skin elasticity.
You know all these expensivelotions you buy with jojoba and
(32:21):
frankincense on it for my skinelasticity?
You know all these expensivelotions you buy.
Castor oil is so good for yourskin, for your gut functioning.
I always have castor oil in myhouse.
And what else do I do?
I get naps in.
I'm a big believer in naps, youknow 20, 30 minutes.
(32:42):
And I set my alarm.
You know I do take naps.
I do.
I call them meditation napsBecause our minds is constantly
in their fight or flight state,which is the 200 frequency of
our mind, the beta state, andwhen you meditate, you bring
yourself into a theta state,which is the 400 frequency,
(33:05):
which is the positive state ofmind, which also regulate the
way your body feels and your themind controls your cells in
your body.
Believe it or not, we cancontrol how fast we heal with a
positive state of mind,absolutely.
And now this sounds woohoo andall of that, but it's really,
really worth it.
I do all my mass manifestationslike that, everything that I
(33:29):
want to accomplish in my life.
I meditate daily and I fallasleep when I do it.
Shanna Star (33:36):
That's awesome.
I feel like you've just givenpermission to not only me but
everyone listening, cause Istarted doing that, not not
every day, but once in a while.
My husband will be on the wayhome from work and he'll be like
he'll almost be home and I'mlike, okay, I just need to lay
down for just till you get home,just those few minutes, and it
really helps me feel recharged.
I get up, it's like I have awhole nother part of the day
(33:56):
where I'm energized again, andotherwise I feel like I'm
dragging.
Once in a while, especiallylike you said, like maybe around
PMS or just your period orwhatever it really helps.
Kersten Schulze (34:13):
And yeah, and don't feel scared to ask for
help.
I think women, we tend to thinkthat we have to do it all.
Who said that?
You know, I mean I.
It is all these years of ushaving to carry it all the kids,
they're looking good, they'remaking money and all of that.
Take time for yourself andrecharge, and don't feel guilty
wanting to take a nap and don'tfeel guilty not fulfilling
(34:33):
everybody's desires, you know,because in the end of the day,
you have to take care ofyourself and it's okay to love
on yourself.
And and take care of yourselfbecause in the end of the day,
if you're not happy, the wholehouse won't be happy.
Shanna Star (34:47):
Yeah, you're absolutely right oh is there
anything, maybe lately anypodcasts or books or anything
that you've been listening to orreading to, that you would love
to talk about or maybe suggestto those listening?
Kersten Schulze (35:01):
so I'm always reading.
I wake up in the morning.
It's my part of my uh routineof waking up.
I give myself actually an extrahour to wake up and I read.
So the one book that I love themost is the one command six
steps to attract wealth with thepower of your mind, and it's
(35:21):
it's.
It's basically steps on,touches on what I just spoke
about the positive mindset andhow we get there and how we can
manifest.
And a lot of times we say Ican't do that.
But it's not about not can,because there's a lot of times
we don't know how to get there.
It's about saying I don't knowhow, but I know it's going to
(35:45):
happen.
And having that set of mindreally can maneuver things
around, because you're stillputting your focus into
something that you want.
You want this body.
I don't know how, but I'm goingto focus on doing it.
So you're going to show up forit and it will happen or wealth,
or jobs, or whatever.
So I'm a big fan of that book.
And then I'm an actress.
(36:05):
I'm a professional actress andyou might have seen me on the
Righteous Gemstones right now orI just booked another HBO show
and Achieving your TruePotential as an Actor.
The Intent to Live by LarryMoss is one of my favorites
right now.
He just really breaks it downhow to get into a script and you
(36:28):
know how to have yourimagination, how to be authentic
as a person.
I always say, even if you don'twant to be an actor, take an
acting class.
It will teach you a lot aboutyourself.
It will teach you how you speakwith others, how you listen.
A lot of acting is activelistening and a lot of times
(36:48):
people don't active listen andacting classes make you active
listen.
You have to or you can't be agood actor.
Shanna Star (36:55):
That is good for everyone.
There's a lot of people who youcan speak to and you're like I
know you're not listening to aword I say so that's, that's an
incredible advice.
I wrote those books down formyself as well, because I'm
always needing more.
I love that you say that'sthat's part of your routine and
what you do every day.
I know we also touched on justdoing that five minutes in the
morning.
Is there anything else that'smaybe been on your heart or your
(37:16):
mind to share with everyonelistening today?
Anything that you feel isimportant?
Kersten Schulze (37:22):
Yeah, you know what?
I'm a big believer on takingaction and not you know?
Mel Robbins says this reallywell five, four, three, two, one
, just go.
A lot of times we just can't.
We are our worst enemy and weare our own dream killers.
But dream big, go after it,whatever it is you want to do
(37:43):
and don't stop yourself.
Just take action, beat withyour body, give it five to 10
minutes a day and even when youhave injuries, you can work out
through your injuries.
It's actually very important tocreate blood flow to an injury
than to not work out around onit.
Shanna Star (38:03):
I love that too.
I know when, as soon as you'retalking about acting, I was like
, yes, I started like followingyou more on Instagram and seeing
all the amazing things thatyou've been doing.
So I think it's awesome, allthe wonderful things.
So is there anything?
How can we then find you workwith you?
And then, is there anythingthat you would like to give away
to those listening to you work?
Kersten Schulze (38:21):
with you.
And then, is there anythingthat you would like to give away
to those listening to?
Yeah, I'd love to.
So you can find me onpartyanddietcom you can reach
out there or on my Instagram,partyanddiet, as well.
And the reason why I call itpartyanddiet is because I
believe that we can be in ahealthy lifestyle and dieting
and all of that, and also have asocial life and have a balance
in all of it.
(38:50):
And I'm giving away right now mytools on my website for a month
, free for all the listeners,and the code is PARTY15.
And there you can see fitnessfor the busy lifestyles, for all
people that don't want to go tothe gym or are stuck in a hotel
room or at home or at work, andthere will be five to 10 minute
workouts or up to 30 minutes.
You can design it yourself withall the tools I gave.
(39:10):
Given you.
I have my 16 week program onthere, my gym transformation,
where I this is the program Ipersonally use myself to get
ready on stage and also my trackworkout, and all of that you
can find there.
Shanna Star (39:24):
Perfect.
I'll put that all in the notestoo, in case they're driving and
listening or working out now.
And I just thank you so muchfor everything and all your
wisdom.
You're absolutely beautiful.
Kersten Schulze (39:34):
I'm so excited to keep following I'll let you
do so, yes, well, thank youagain and have a wonderful day,
you too.
Shanna Star (39:38):
Thank you.
Are you ready?
Well, thank you again and havea wonderful day.
Kersten Schulze (39:41):
You too, thank you.
Shanna Star (39:42):
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It will also be in the notesfor you.
I love HoneyBook and can't waitfor you to use it too.
Are you a photography businessowner looking to elevate your
business?
I started using PickTime and amabsolutely in love.
I have been looking for adifferent solution and this has
been it.
It is the ultimate streamlinefor workflow and enhancing
(41:10):
client experience.
It has beautiful galleries andit's easy for clients to
navigate.
Download with all of images oryou can select how many images
they download, which isincredible for my business.
I also love the AI integration,which means if you have more
than six people in the gallery,they can just simply click on
their face and look for them anddownload those photos.
(41:33):
I love it.
It has a built-in e-commercecapabilities, making it simple
to sell those digital downloads,prints and merchandise all in
one place.
Now you can join the thousandsof photographers who trust
PicTime and me not to just storeyour work but grow your
business.
You can try it for free with mycode and get also an extra free
(41:55):
month when you upgrade to apaid plan.
Link is going to be in thenotes or you can head to
davistaphotographypic-timecomslash referral.
You can head right to the notesand click on the link so you
can start your no-transcript.
(48:20):
No-transcript.
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