July 4, 2025 • 51 mins
Whatsup, ya Nerdles! Are your maintenance calories frustratingly low, even though you're doing everything “right”? Maybe you're feeling like your metabolism tanked the second you hit your 40s or 50s?In this episode, we’re breaking down what’s really going on with your metabolism during perimenopause and menopause and why diet culture, not menopause, is often to blame. We talk about how you can rebuild your metabolism without fear, how to strength train for real results, and how to stop being scared to eat more.This episode was inspired by a listener comment on our menopause episode with Dr. Allan Bacon—and it sparked a raw, real convo about what women are never told about midlife, metabolism, and muscle.What We Cover:
You can increase your calories, lift heavier, and feel amazing in your body again—but you’ve got to stop trying to shrink it to do so.Thank you Cured Nutrition for sponsoring our podcast!We LOVE Cured products and know you will, too! Whether it's popping a Serenity gummy to help you take the edge off after a long day, or taking a Flow gummy to help you crush your workout - Cured has something for you. Enter our code 'CTC' to receive 20% off your purchase from Cured Nutrition!Join our Patreon for monthly workouts, challenges, recipes, and to become part of the Cut The Crap Community! This month we are doing a step challenge and are crushing our workouts. Become a member today for exclusive content! https://www.patreon.com/cutthecrappodcastVisit our website to learn more about us, contact us, inquire about collaborating with us and more: https://www.cutthecrappod.com/Follow us on Instagram: @cutthecrapwithbethandmattLike this episode? Why not share it with a friend!Send us a DM on Instagram to let us know what you think of this one, and with episode ideas! If we use your comment or suggestion, we'll give you a shoutout on the podcast!
- Why your metabolism isn’t “broken”—but it is underfed and under muscled!
- How chronic dieting lowers your maintenance calories (and how to fix it)
- Why strength training is the most powerful tool in midlife
- How to know if you're lifting hard enough to get results
- How to push past the fear of gaining weight when eating more
- A client example of switching from group fitness classes with tons of cardio, to traditional strength training
You can increase your calories, lift heavier, and feel amazing in your body again—but you’ve got to stop trying to shrink it to do so.Thank you Cured Nutrition for sponsoring our podcast!We LOVE Cured products and know you will, too! Whether it's popping a Serenity gummy to help you take the edge off after a long day, or taking a Flow gummy to help you crush your workout - Cured has something for you. Enter our code 'CTC' to receive 20% off your purchase from Cured Nutrition!Join our Patreon for monthly workouts, challenges, recipes, and to become part of the Cut The Crap Community! This month we are doing a step challenge and are crushing our workouts. Become a member today for exclusive content! https://www.patreon.com/cutthecrappodcastVisit our website to learn more about us, contact us, inquire about collaborating with us and more: https://www.cutthecrappod.com/Follow us on Instagram: @cutthecrapwithbethandmattLike this episode? Why not share it with a friend!Send us a DM on Instagram to let us know what you think of this one, and with episode ideas! If we use your comment or suggestion, we'll give you a shoutout on the podcast!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
And I think what women forget is that when they
are in their elder years, life for you is a
lot different than it was. You know what I'm saying, Like,
you're not chasing after a toddler. You're not, you know,
because they are busy little kids. You're not a young
mom with busy, busy kids. And you're a busy busy
driving people everywhere, and you're going this and going that,
(00:23):
and you're you know, you're more stressed, you're probably drinking more,
you're more sedentary, and you're yo yo dieting throughout the whole.
Speaker 2 (00:30):
Thing the years, and that that is the bit one
of the biggest culprits. It's the yo yo dieting and
the crash diving. Like let's say, like Beth, the approach
that you're having right now for your bodybuilding prep. That's
what a lot of women do.
Speaker 1 (00:41):
That's grat to these numbers, right Yeah.
Speaker 2 (00:43):
Yeah, for decades to try to lose weight, to try
to lose fact, because they're doing programs like weight Watchers
or the Swimming Worlds or Optavia or Yeah, fucking bullshit
diet is out there that's putting you on a thousand calory.
Not saying you're doing a thousand calories because you're not right. No,
that is putting you one thousand calories. We're putting you
on twelve hundred calories. Right, Yeah, that's what's fucking you up.
Speaker 3 (01:07):
Welcome to Cut the crap with Beth and Map, the
world's number one no bullshit health and Fitness podcast.
Speaker 2 (01:12):
Are you ready to cut the crap with your diet
and exercise, get strongest fuck and build a healthy relationship
with food. Then you've come to the right place.
Speaker 3 (01:19):
Let's go. If you'd like to support us in the podcast,
join our Patreon where you get exclusive content which consists
of monthly workouts you can do at home or at
the gym, monthly challenges that are either strength, have It
or mindset based, and access to over one hundred plus
low calorie, high protein, family friendly meals. These are all
designed by a professional chef who is certified in nutrition.
(01:42):
These recipes are already in my Fitness Pal for easy
fucking tracking. New recipes are also added each week.
Speaker 2 (01:49):
We believe that fitness is for everyone, so this is
our way of getting you started on your health and
fitness journey at a price most everyone can afford. So
what the fuck are you waiting for We'll see you
in the Patreon.
Speaker 1 (02:01):
Nerdle alert Nerdle alert.
Speaker 2 (02:04):
How are you, my friend?
Speaker 1 (02:06):
Good? Just having my ghost sour pink lemonade.
Speaker 2 (02:09):
Your emotional support bev.
Speaker 1 (02:12):
Nope, this is not my emotional support beverage. This is
my just caffeinated beverage that I start at nine and
it kind of I make it lost all day. But
my emotional support beverage is just like that, like a
Seltzer or something fizzy to help my hunger. This is
more for energy.
Speaker 2 (02:28):
Got it? Got it. I have not had a single
drop of caffeine today other than my I guess my
full gummies that I just took have a little bit
of caffeine in them. But that's oh yeah, yeah. I
crushed the gym this morning with Riker. I saw that
like six forty five, and he was awake. He's like,
I just woke up and I can't get back to sleep.
I was like, well, you want to go to the
gym early because we were planning on going at eight
(02:48):
o'clock anyway, m hm. So we went, and of course
he had to shower and stuff, so we did. Really
we weren't even ready to go to the gym until
eight o'clock anyway. But oh that's awesome, got my walk
in with dutch Man. It's still so hot out there.
Yeah right.
Speaker 1 (03:03):
I just saw an article on the Wall Street Journal
about parents working out with their kids and that's how
they're connecting with them. And I'm like, this is so
fucking true. Like, you know, you go into the gym
with Riker, it's like where you guys can just go.
You just lived. You're yes, You're like on the same level,
you're doing the same shit. Yeah, bonding experience, not conversations.
(03:23):
You know.
Speaker 2 (03:24):
I'm finding it more and more difficult as a parent
right now to get my fifteen year old teenage boy
to open up to me, right, to talk to me,
especially because like I talked to his mom where me
and his mom are. We are awesome co parenters and
we're good friends, and she's he tells her her stuff,
and I'm like, man, like that hurts my heart a
little bit, like he doesn't why doesn't he say things
(03:44):
to me?
Speaker 1 (03:45):
You know?
Speaker 2 (03:45):
But I'm also thinking like, well, I also didn't talk
to my dad like that when I was a teenager. Stuff.
So you know, what the best we can do is bond.
So I'm always telling him that I'm proud of him.
But like I like when we're going to the gym,
and you know, just today he was really pushing himself
with a bench press. He's like, can we bench bench today?
I'm like, absolutely. You guys been.
Speaker 1 (04:03):
String training for years. I mean ever since I've known you,
is when you started getting Riker industry training.
Speaker 2 (04:09):
Yeah. Yeah, he's been going to the gym with me.
I mean even before he really started lifting weights. Since
I mean at least good ten ten years and he's fifteen.
He's just always been like essentially when I started my
own journey, he was kind of always exposed to it.
Speaker 1 (04:25):
Yeah.
Speaker 2 (04:25):
It's like I posted a story the other day when
I was on my run, did my nine mile long
run the other day in a friggin heat and humidity, and.
Speaker 1 (04:32):
I still haven't told me where your fucking goal was,
and I that I did. No, Okay, you did not
tell me.
Speaker 2 (04:39):
Okay, I'll tell you.
Speaker 1 (04:40):
Matt still hasn't told me his goal. You guys, it's
like a fucking secret goal and I don't even know
about it, Okay.
Speaker 2 (04:45):
Saying but for me, man, you know I did tell
you though, So Okay. Yeah, when I was on my run,
I passed this couple and I every time I see him,
I'm like, hey, y'all, I'm like a fucking crush it,
you know. And yeah, this couple that has their stroller
and they're always switching and rotating who's pushing it while
they're running, and they're just out there getting and it
just makes me so happy to see that, right. So
(05:07):
I made a story about like, I love to see
parents out there getting their children involved. And it's just
so easy for us as parents to use our children
as an excuse or reason why we can't go for
a run or go to the gym or eat healthy.
And it's like fuck that, you know, they should be
our reason for wanting to do these things, not our
excuse for why we can't.
Speaker 1 (05:27):
Yeah, exactly.
Speaker 2 (05:30):
So yeah, there's that. But yeah, Johnny, I mean, Johnny's
doing his own yah.
Speaker 1 (05:37):
Yeah, Yeah, Johnny's been going well. When I started coaching
at Hybrid Fitness, he was six and so he's been
coming to the gym since he was six years old,
and he's been in a gym environment, I should say
since he was six and now he for the past
few years. I think he's in his second third I
don't know year of strength training, and so yesterday he
(05:57):
just pushed like two hundred pounds on the sled.
Speaker 2 (06:00):
Nice, two hundred pounds, two hundred pounds. It's impressive.
Speaker 1 (06:04):
I know, I know, right, he's sore. He's like, my
ass is sore today. Mom. Yeah, he did a like
I don't know how many squats yesterday, but he loves it.
He was so upset when he couldn't go back right
away because they were short staffed, and he's like, I feel, look,
I'm just getting weak, dude. No, you're not.
Speaker 2 (06:23):
Well welcome to the fitness life.
Speaker 3 (06:27):
That way.
Speaker 2 (06:27):
Sometimes.
Speaker 1 (06:28):
Oh if you don't, if you're out of the game,
you know, I can. I can understand his feeling. He
was in Florida, you know, he did go to the
gym with me, but he didn't have his trainer and
he didn't listen to mom. Yeah, so he was out
of the game for two months. Mm hmmmm hmm. And
he's like, I'm ready to go back. I want to
go back. And I that made me realize how actually
influential the strength training was for him, you know, making
(06:50):
him feel strong, you know, giving that boost of energy
all that stuff. So the fact that he was wanting
to go back and he have felt that need is
pretty cool.
Speaker 2 (07:00):
Yeah, I hear you. Ryker and I had kind of
taken a little unintentional break of lifting together, you know,
when and if I don't lift with him. He doesn't
really lift outside of sports, and once they're in the
heat of their season, they don't lift anymore. So he
had a little bit of a break there. So he
was the one who's like, Hey, can we go to
the gym? Can we go to the gym? I' like yeah,
but it's not to be early in the morning, you know,
you can address the up type thing. But love to
(07:21):
see it.
Speaker 1 (07:21):
That's awesome. Mm hmm.
Speaker 2 (07:24):
So we do have a great episode lined up today
for our listeners, but before we do that, we have
like a couple of announcements or maybe just an announcement
to make pertaining to our meet and greet that we
have have planned in San Diego coming home, you know,
next week. I guess the announcement no easy way to say,
is like we have decided to postpone it for now.
Speaker 1 (07:43):
Yeah, we are, And I'm sure some of you saw
my stories of me already thinking about it. I'm just
not comfortable with flying that far right now. I just
want to be I just want to stay put. Yeah,
and so we I don't know, we don't do anything
we don't want to do.
Speaker 2 (08:00):
So if it's not a fuck yes, it's a fuck no.
Speaker 1 (08:02):
It's a fuck no. And it was a fuck yes,
and then it turned into a fuck no, not right now?
Speaker 2 (08:08):
Right. Yeah, it's not to say like it's not gonna happen,
it's just right now just isn't the best time for it.
Speaker 1 (08:13):
Yeah, So we are going to reschedule to be announced
discussed later. But we're so sorry.
Speaker 2 (08:19):
Yeah, we you know, this was a decision we didn't
make lightly. No, I know, Beth, you were. You were
stressing out about it, like I was. That's the thing, right, Like,
it was causing so much mental turmoil and anxiety. And
had we just gone through and be like, Okay, we're
just gonna do it anyway, you wouldn't have been able
to enjoy yourself and we wouldn't have been able to
fully enjoy the trip, you know, because all like even
(08:43):
I had a weird feeling in my stomach about going
and so like Sarah, my girlfriend, like she's just like
I couldn't pinpointed, but like, I just had a weird
feeling about going.
Speaker 1 (08:51):
That's how I feel too. It's it's weird. It's almost
like there's light, there's the US events, but then there's
my gut instinct that for some reason, and it was
more it was like a few weeks it's like okay,
like it's just not I don't know. And then my
son was also who he was going to go, and
he was like really very anxious about the flying. Yeah,
(09:11):
more than he's ever been because he's gone on most
of our meet and greets with us. He's been to Oregon,
he's been to Utah, and this time he's like, oh
you know, he was just like not liking it.
Speaker 2 (09:23):
Yeah.
Speaker 1 (09:23):
I had to basically force him and I was like,
I bought you a ticket, you're going anyway.
Speaker 2 (09:29):
That's the thing that we had everything booked.
Speaker 1 (09:31):
Yeah, oh yeah, we had to cancel. I mean, I
lost money on an airbnb. So this wasn't an easy
decision at all.
Speaker 2 (09:38):
Yeah, for sure. Yeah, so we regret that we're not
doing it right now. It sucks, but you know, it's
for the best, so we're going to do it again
in the future. So kind of stay tuned for that.
We're going to plan that out and figure out when
we're going to do it again essentially.
Speaker 1 (09:55):
YEAHD TBD.
Speaker 2 (09:57):
And we've been doing these now for a couple of
years and we haven't missed any so right, you know,
and they've all been great and we've been really that's
the thing we've been looking forward to getting out to.
We've been talking about going to San Diego now for
a couple of it since we started this, I think,
so of these meet and greets, and we were really
looking forward to seeing like Amy and all of our
listeners and some of our coaching friends, you know.
Speaker 1 (10:17):
Yeah, and we were going to go to Joshua Tree too,
so there was there was a lot more involved.
Speaker 2 (10:23):
Right right.
Speaker 1 (10:26):
Anyway.
Speaker 2 (10:27):
Yeah, so sorry if we've disappointed you guys, but hopefully
you'll understand. You know, one of one of the things
that we are really big advocates for are are saying
no and saying no to things that don't feel right.
And that's why we're we're sticking true to our word
right now. Yeah, we'd be kind of hypocritical if we
forced ourselves to do something like that when when you're
(10:48):
feeling when we're feeling that way, right, m h So yeah,
we love you guys, and we appreciate you exactly. Cool cool,
so nerdle. How's things going with your with your cut,
your prep? You're halfway through it?
Speaker 1 (11:04):
Ah, messy middle is what we call it.
Speaker 2 (11:07):
Mm hmm.
Speaker 1 (11:08):
The part where you just don't want to fucking do
it anymore.
Speaker 2 (11:10):
Is the part where so many people quit, but also
so many people. I mean, first and foremost, what you're
doing isn't for like most people, like the general.
Speaker 1 (11:18):
Pop no, like most people quit when they think shit's
not happening m hm right, but they're not happening fast enough.
The reason that I would want to quit right now
is because I'm fucking hungry, okay, because what I'm doing
is not sustainable and it's really just off brand of
anything that I do, Okay, Like I'm literally in a
nutshell basically prepping for a body building show that I'm
(11:41):
not going to for photos, okay, And it's part of
something that I'm doing with some coaches on my team.
We're doing it together, and we're doing this for us,
and we're doing this to show women that you can
do anything at any age if you're not losing fat
it's not because you're menopausal or perimenopausal, because we are
all in our forties, fifties, and sixties doing this and
(12:02):
we're all losing thought. Okay, we're trying to prove to
you that you can do anything you set your mind
out to do, really right, But this is not sustainable
for the average person. I would never have someone do
what I'm doing unless it was something that they were
goal oriented and they're like and they've been strength training
for years. They built that muscle, right, they had that
(12:23):
the bank, they have the foundation. They have a healthy
relationship with food. They like everything, all their ducks around.
Speaker 2 (12:29):
If you didn't have a healthy relationship with food, you're
getting struggling with food noise right now. Right, So like,
oh yeah, game over if you if you came in
mean right.
Speaker 1 (12:38):
It's not like I just came off the streets and
I was like, I want to fucking prep for a
bikini photo shoot, you know. No, it's like, no, I've
been strength training for a decade. We've been prepping for
this for over a year. Like counting macros. I've never
counted macros before, you know, getting specific certain amount of steps, workouts,
you know, making sure that my food to be as
(13:00):
nutrient dene as possible. There is no room for a
fucking pop tart. There is no room for a slice
of pizza. This is not if it fits in your
fucking macros. Okay, yeah, this is like I need because
my body is already depleted. I need as much nutrients
and micro nutrients, micros that are very important, like antioxidants
and all that, like, you know, healthy fats.
Speaker 2 (13:21):
Because your hormone health can take a hit if yeah,
if you're doing what you're doing and you're not focusing
on maintaining good micro nutrients.
Speaker 1 (13:29):
Yeah, And even coach Kelly was like, Beth, your fats
are a little short. You need to up your fats. Yeah,
you cannot be at forty three grams. You have to
go up to fifty at least fifty to fifty three. Yeah,
And that's fucking hard because fats are more calorically dense.
And so then I'm like, all right, Kelly, what the
fuck am I going to add? Because I don't have
much to switch out. She's like, well, I have to
add five grams of oil to my dinner. I'm like, well,
(13:52):
that is what, like, I don't know, almost sixty calories
she's like, well, you're just gonna have to tone it
down on the American dream butter. And that's literally the
only thing.
Speaker 2 (14:03):
And that's like an enjoyment thing too.
Speaker 1 (14:05):
Right, Yeah, yeah, it's like you know, that's the thing.
It's like I don't have any Like my food is great,
but there's no room for cheese its and fucking chips.
Speaker 2 (14:17):
I why don't. That's why we say, like this isn't
for general population for most people, Like this is definitely
you know, in contrast to the advice that we give
and that you give give people. But you have a
very specific goal and a very specific.
Speaker 1 (14:29):
Reasons for doing this, Like snack bags don't fit, okay,
because I'm counting carbohydrates as well. My carbs are low,
They're about one hundred grams, so you know, I gotta
fit the blueberries and the strawberries as part of my
carbohydrates and potatoes and you know rice on my hard
(14:50):
high carb days because I do have one high carb
day a week. Good where it's basically like I'm refueling
for you know, quycogen storage and all that stuff, which
is necessary or I'd be super fucking depleted. So it's
really regimented. Yeah, and I one hundred percent guarantee if
I told someone you know what, hey, let's see if
(15:13):
you can do this, that means you need to eat
the same three meals a day for fucking ninety days straight. Okay, Hi,
can you do that? Probably not. I mean eating the
same fucking meals, give or take a little couple of
swaps of the protein or some veggies. But other than
that same thing. No, going out to eat.
Speaker 2 (15:32):
All those things that we enjoy about our life. You
can't do those things.
Speaker 1 (15:35):
Right now with food in summer and Maine in.
Speaker 2 (15:38):
Summer in main right the best time of the year
to be in Maine.
Speaker 1 (15:41):
So yeah, yeah, it's hard.
Speaker 2 (15:43):
It is. It is, And I think it's a really
good segue to what we kind of wanted to talk
about here in today. We wanted to kind of talk
more do a deeper dive into like metabolism and menopause,
perimenopause and what people can kind of do to get
things in order. And you're entering this phase of life,
and before you're entering this phase of life, which is
kind of prompted I haven't read you the comment yet, beats,
(16:06):
but we got a comment on our episode that we
did with Doctor Alan Bacon, which was one eighty five
episode one eight five, What the Menopause. The comment says
it was from kJ Ball said, I found this episode
reassuring for when I enter this phase of life. On
the other hand, I think some information was only grazed over,
which may have left some women feeling frustrated. For example,
(16:27):
it was implied, but never stated, that women's mayna's calories
could be extremely low due to constant diet restrictions. I
wish you had touched more on how to fix this
because women that do track struggle with adding calories without
fear of gaining weight even when lifting. So I think
that's a really good talking point for us here today.
Speaker 1 (16:44):
I also want to reiterate, and I love that she
asked this, but it's hard to it's hard to add
all these things that that she she's wanted to know
in a one hour long episode that actually I think
we went over Bacon and this is actually an episode
within itself, and that's why we're doing this. So thank
you for asking. But also it's not like we're trying
(17:04):
to leave that out. I hope you know that you
know what I'm saying.
Speaker 2 (17:07):
For sure, yes, thank you for clarifying that, Beth, and
I think, you know what, We've definitely touched on these
things before. I don't know if we've done a dedicated
episode to it, so now's a good time to do that.
Speaker 1 (17:17):
Yeah, exactly.
Speaker 2 (17:18):
We're kicking off our two hundreds with a bang with
doctor Nadalski last week, and then here we go.
Speaker 1 (17:24):
We have a couple other guests coming. We have doctor
Laura Semple, who is up and coming. She's got a PhD.
And women's women's health. Okay, like women's I got to
actually look the exact thing because.
Speaker 2 (17:38):
Because she's really doing a job of fighting, like.
Speaker 1 (17:40):
She is a warrior, I have to say. She's evidence
based fitness for women researcher, expert in female physiology, exercise,
and nutrition, so that's huge. Okay. She talks a lot
about cortisol weighted bests. She goes after a lot of
the menopausal grifters asking them to cite the science that
(18:02):
they're talking about because she knows that they're talking about
rat studies. Okay. She is off to let people know
the real deal because there's a lot of people out
there that are not and they're selling supplements and they're
making you feel like you're broken. The weighted vest trend,
it is a trend yep.
Speaker 2 (18:21):
And I love I love weighted vest and I think
they're great, But I think they're over The claims that
are associated with them are bullshit And that's what it's not. Yeah, right,
that's the big thing. It's not this magical fout loss thing.
It's not going to build your muscles up and build
your bones up.
Speaker 1 (18:36):
No.
Speaker 2 (18:36):
No, So like I'm looking forward definitely to dive into that.
Speaker 1 (18:40):
I feel like we're heading back into the eighties with
the fucking ankle weights. Oh yeah, we're This is what
the weight invest reminds me of. Okay, sure, wristbands, ankle weights,
stupid shit like that, because it's not necessary for the
majority of the general population. Yeah, if you're overweight, you're
already wearing a weighted vest. If you're athletic and you
want to become more athletic because you're training for a spartan,
(19:02):
a fucking hike, yes, waited best would be great, do
you know? You know what I mean? But it's like
this specific things that they're used.
Speaker 2 (19:09):
For specific use cases.
Speaker 1 (19:10):
Yes, it's not lee like I'm gonna go my daily.
You'll never catch me on a daily walk with a
fucking weighted best. I'll be in the gym. I'll be
lifting a fucking trap bar or doing a you know,
leg press. I will not wearing good weaight to best.
Speaker 2 (19:23):
Yeah, what's the claims that are associated. It's it's over
hyped and they're and they're bullshit. So yeah, yes, yeah,
So that's that's gonna be a good, good talk that
we're gonna that's gonna be a great talk. And then
we have another guest coming up who's going to be
really in alignment with like what you're going through right now.
So it's gonna be in Galliah, I tell you, yeah,
to get her perspective on essentially extreme dieting right and
(19:43):
and rebound dieting because she was she was former Miss
Olympia like a decade or two ago, So that's going
to be a really good perspective to have as well.
Speaker 1 (19:52):
Yeah, for sure.
Speaker 2 (19:53):
So if you're a woman in your forties or fifties,
which is most of our listeners like thirty five to sixty,
confused about you know, newt Trician weight loss, menopause, stay tuned.
We've got some good shit coming for you. Yeah, we
do starting, I mean really we we always kind of
talk about all that stuff. But so but stay tuned,
especially these next coming up in a few weeks.
Speaker 1 (20:13):
But it's cool to have people are that study this
stuff and that can come and back us up in
what we talk about.
Speaker 2 (20:18):
Yes exactly, that's really.
Speaker 1 (20:20):
Like, you know, I love to hear from. This is
who we learned from the people with the PhDs, the
people that study the science, the study the people that
write writing the studies studies.
Speaker 2 (20:29):
Yes, exactly, the literal experts, right, mm hmmm hm cool.
All right. So, first and foremost, right with with menopause perimounopause,
the most common thing is, oh, my metabolism is broken. Right,
That's one of the most common claims that we that
we hear. My metabolism is broken. I'm in menopause and
(20:50):
all of a sudden, my my, my metabolism took a shit.
It's broken. It's not working anymore. First and foremost, it's like, well,
if your metabolism was broken, you'd be dead. Your your
metabolism is always fucking firing, and it takes up a lot,
a big percentage of your daily calories too. And I
love to cite the study, so I'm gonna go ahead
and sit right off the bat here. Ponds are at L.
(21:11):
We've talked about this study multiple times here on the podcast.
Ponds Are at L twenty twenty one daily energy expenditure
through the human life course. It looked at hundreds of
thousands of men and women, okay, from the age of
eight days all the way up to ninety five years old.
And what they found is that after like after the
(21:33):
age of one year old, metabolism starts declining slowly by
adults until we're about twenty years old. But then from
the age of twenty to sixty our metalloism is really
really consistent, Like there's not It doesn't just start declining
so like for sure, So if you're a woman listening
to this and you're reaching that age, your metalloism isn't broken.
(21:53):
There's outliers, for sure, there's many people that are under
and there's gonna be people that are higher. But for
the most part, it's pretty consistent. And we're talking about
general population here, So if you're listening you're like, oh,
my metabolism's broken. I know for a fact. Just listen
to what we're about to say. With metabolism. That's that's
a tricky one, right, especially with menopausal women. They've been
fucking targeted for decades now with die culture, bullshit, fad diets,
(22:17):
chronic crash diets, over emphasis on cardio, not enough emphasis
on building a strong body. And it's the dieting that
is what's fucking fucking people up right. Yeah, it's a
dieting that's fucking menopausal women up and women that are
in perimenopause.
Speaker 1 (22:32):
That and you're like overall activity and the fact that
you're under muscled.
Speaker 2 (22:37):
Yes, overactivity levels decline as we age and you're under muscled,
or maybe you're not even strength training at all. So yeah,
you're gonna be muscle, You're gonna lose bone density. It's
not just a death sentence because you hit menopause. This
starts actually happening at about the age of thirty. You start, Yes,
this is cyclopenia. Your body starts to break down lean
(22:57):
muscle mass at a certain rate every year. I don't
remember these figures. I don't want to be goodness.
Speaker 1 (23:01):
Quote I think it's three to eight percent.
Speaker 2 (23:06):
Let's see.
Speaker 1 (23:08):
I feel like it's three to eight percent, but don't
quote me on that. I think you're better off probably
looking it up currently.
Speaker 2 (23:13):
Yeah, but that but that happens, and you know, that's
not happening as a result of metabolism. That's just a menopause.
That's everybody man.
Speaker 1 (23:22):
Yeah, yeah, And I think what women forget is that
when they are in their elder years, life for you
is a lot different than it was. You know what
I'm saying, Like, you're not chasing after a toddler. You're not,
you know, because they are busy little kids. You're not
a young mom with busy, busy kids. And you're a
(23:42):
busy busy driving people everywhere, and you're going this and
going that, and you're you know, you're more stressed. You're
probably drinking more, you're more sedentary, and you're yoyo diving
throughout the whole.
Speaker 2 (23:53):
Thing the years and that that is the big one
of the biggest culprits. It's the yo yo dieting and
the crash like let's say, like Beth, the approach that
you're having right now for your body building prep, that's
what a lot of women do.
Speaker 1 (24:04):
That's straight to these numbers, right, Yeah.
Speaker 2 (24:06):
Yeah, for decades to try to lose weight, to try
to lose fact because they're doing programs like weight Watchers
or the Swimming Worlds or Optavia or Yeah, fucking bullshit
diet is out there. That's putting you on a thousand calories,
not saying you're doing a thousand calories because you're not right,
That is putting you one thousand calories. We're putting you
on twelve hundred calories, right, That's what's fucking you up
(24:27):
doing that long term? Yeah, because that under eating reduces
your BMR, your basil metabolic rate, right, and your BMR
that's the amount of calories that your body needs to
just keep you alive, maintain human life. If you lay
in bed all day, you're gonna still burn calories.
Speaker 1 (24:44):
That's your BMR, which is also affected by genetics as well.
Sure is something I've learned because even though I do
all the things, my basil metabolic rate is not that
high how to test it? I think we've even talked
about this on the podcast. So in order for for
me to have a higher maintenance, I need to be
extra active. I need to make sure I'm getting my
(25:05):
protein and strength training.
Speaker 2 (25:07):
Yes, absolutely, absolutely so, And an under eating will force
metabolic changes in your body. Right, you know that's a
natural thing. When you lose body mats, when you lose fat,
when you lose weight, there's less of you to maintain
very high level. That's how it works. There's less of
you to maintain, so you're not expending as much energy,
(25:27):
so that reason reduces your BMR. Yeah, and when you're stressed,
when you're restriction restricting in the way that so many
women have for years and years, that causes more stress
on your body, and your body is like it's it's
either adapt or shut down essentially, And right, there's there's
physiological processes in place. When you are going low calorie
it's your body's gonna start sending signals move less, you
(25:50):
need to conserve move less. You're gonna be You're gonna
be doing these things without even realizing it. Your your bodies,
your hormones, right, are gonna be sending these these fucking
signals to move less. We need to conserve energy. That's
where the whole starvation mode thing has some merit of
truth to it. But then of course it's it's it's
largely bullshit with the way people portray it. Essentially, Right,
(26:12):
your body, your hormones are telling you to move less,
and you are moving less as a result of just life,
like Beth said, Like you said, Beth, as a result
of you're further on in your career. Maybe now you're
you're in an office job in your career. Now, maybe
you're an executive now or something, so you're sitting down
a lot more, right, Right, People discount the amount of
(26:34):
They put too much emphasis on exercise and not in
much emphasis on the non daily the non intentional exercise.
You guys, daily movement.
Speaker 1 (26:41):
You are sedentary, which makes up sixty.
Speaker 2 (26:47):
Yes, after your BMR. It's most amount of calories that
you burn comes from your TD your total data or
your needs I'm sorry, your your non exercise activity thermogenis Yeah.
Speaker 1 (26:57):
Your one hour gym session.
Speaker 2 (27:00):
It goes for about five percent of your caloric burn.
Speaker 1 (27:02):
That's for you to build muscle. Okay, whatever you do
outside of that is just as important. It's even more important,
if not, if not more in terms of in terms
of exercise or overall daily activity.
Speaker 2 (27:14):
Yeah, right, absolutely, And that's not to say menopause doesn't
change things. It does, like it can change you know,
your hormones, your your estrogen, your prodressor on your your cortisol. Right,
But those none of those things make you broken, and
they don't make you burn less calories and use less energy,
now they don't. They just change how you how you're behaving,
(27:37):
how you're reacting to.
Speaker 1 (27:38):
Things, how you may feel, how you may feel exactly,
and that's where you need to go get help, you know.
And people are always like, well, I can't just diet
and exercise MiG way through menopause and no one's asking
you to. But also we're health and wellness coaches, nutrition
strength coaches. I'm not a doctor. That's not a doctor.
We are out of our scope if we start talking
(27:59):
about each arch because a not everyone could take HRT right,
and I think people forget that there's many people that
can't because.
Speaker 2 (28:07):
People like us that are just like that are health
and fitness coaches that you know that aren't doctors. That's
because they do go outside of their scope with they
do talk about.
Speaker 1 (28:16):
And then you come to me or not and you're like,
you know, but what about HRT? What about it? Go
talk to your doctor about it. And that's what I
will tell you, because that's what everyone should tell you.
That's not a doctor specializes as an HRT yep.
Speaker 2 (28:28):
And you don't need supplements. You don't need supplements to
get you through manaus. There are no magical menopausals supplements
that are.
Speaker 1 (28:33):
I was actually going to make a video my supplement.
I was actually going to make a video today about
my supplements during menopause, which basically is going to be
like whatever I've been taking since I don't know forever.
Speaker 2 (28:44):
Nothing new, nothing new, no no. Yeah. So yeah, that's
kind of the high, high level, right. But you know,
one of the best things you can do also to
improve your metabolism getting into perimenopause and going through menopause
is to eat more food. And I unders like that
can be scary to people because when you eat more food,
you're going to burn more energy, and especially if you
(29:06):
eat more protein. Right, So that's why we put an
emphasis on a high protein diet because when you eat
more protein, you're expending more energy. And that's because of
the thermic effective food that's a big part of our
metabolism too. The food we eat burns more calories than
the exercise we do every day, and that's fucking crazy.
People don't realize that that's like ten to fifteen percent
(29:26):
of our daily chloric burn is from the food that
we eat, yeah, the tea.
Speaker 1 (29:30):
The thermic effective exercise is last.
Speaker 2 (29:32):
It is yep. In terms of like, there's four components
to our total daily energy expendsure the big one, right
BMR our metabolism or baseline metalloism. Then the second one
is our neats, non exercise activity thermogenesis, the movement we're
doing every single day outside of intentional exercise, walking, walking
into work, fidgeting, talking on the phone, whatever it might
(29:53):
be that that shit adds up than the food we
eat is third. And then the last one lows on
the and pull is exercise. So burn exercising the burn
calories is a really shit strategy. It is where that's
where so many mental puzzle women have been lied to.
I think because I know the clients that I work with.
They come to me coming from circuit classes and group classes,
(30:16):
high intensity classes. Everything's fucking cardio.
Speaker 1 (30:20):
Over exercising and under eating.
Speaker 2 (30:23):
Over exercising with high intensity exercise, and they're underfueling their body.
Of course, you're gonna feel like shit and binge and binge. Right,
of course, your cordial is gonna be high because you're
stressing yourself the fuck out. You're not nourishing your body.
You know. I just posted this on Instagram the other day,
but my client don shout out to Donn, you're crushing it.
(30:43):
She's made more progress in six months working with us
doing traditional strength training. She's never done that before than
she did in two years of group classes. Wow, of
doing high intensity circuit classes.
Speaker 1 (30:54):
That's awesome.
Speaker 2 (30:55):
Right, hasn't lost as much weight, but she's lost more fat.
She's built a muscle, and like, that's what you want,
you know. So I think part of that equation with
with menopausal women, perimenopausas and just anybody is ditch the
obsession with the fucking scale.
Speaker 1 (31:13):
Yeah, we're so body with the scale. Right, It's like,
do you want your dream body or dream weight? Your
dream body is going to be built in the gym.
Speaker 2 (31:20):
Your dream body in a way more than you think
it should.
Speaker 1 (31:22):
Correlated with your nutrition and it will weigh more.
Speaker 2 (31:24):
Yes, yes, absolutely, and that's that's not a bad thing. No,
We're gone. Like, if you want to continue to try
to be small as possible, skinny as possible, you go
back the weight watchers. But you do you know that
doesn't work for you. You did all those things, right. Yeah,
So it's okay to eat more and to not be shrinking.
So it's okay to like eat to fuel your body,
(31:45):
to fuel your body to feel good. Like you said earlier,
I had to make sure that I'm eating more fat, right,
That's that's big part. You're having to be very intentional
with eating more fat. Women right now, they grew up
in the nineties. They were live in the nineties when
low fat was the yeah fucking craze, right everything, You're right,
low fat fucking everything. So we have to undo that
bullshit that the diet has taught us. That the diet
(32:06):
industry has taught us. It's toxic and it's not going
to serve you, right, So we want to focus on protein.
The thermic effective protein is like ten to twenty percent, So
that means for every one hundred calories that you eat
of protein, your body's going to burn ten to twenty
of those calories just to break it down and use it.
And that's awesome versus carbohydrates, you know, and carbohydrates aren't bad,
(32:28):
but carbohydrates the thermic effect is like five to ten
percent or something along those lines, So you're only going
to be burning five to ten calories for every one
hundred calories and then fat. It's almost if fat just
runs through you, it gets yeah, you know it's very
very low. So eat more protein and then fuel your
body with carbohydrates to smash your workouts. I've been challenging
(32:49):
our clients recently to eat more carbs before their workouts,
and you would be amazed by the results. Actually, we
want to be amazed by by the results because now
their workouts, they're getting stronger, they're building more must so
they're feeling better. They're not feeling like shit before, during,
and after their workouts anymore. Right, they're eating before they
go to the gym first thing in the morning. Then
their energy levels are more sustained throughout the day. They're
(33:10):
not playing ketchup later in the day to nourish their
body because they ate carbs earlier in the morning before
their workouts.
Speaker 1 (33:17):
What if you're working out too early and you don't
you you don't have time to eat that breakfast. Some
people work at it for a four or five am
and they can't eat done.
Speaker 2 (33:25):
Smash a banana, like, grab some fruit, like, go.
Speaker 1 (33:29):
Have something something. Yeah, something doesn't have to be a
big ass meal.
Speaker 2 (33:34):
It doesn't. It doesn't have that after have some candy, right, Like,
maybe not the best choice of four o'clock in the morning,
but energy is going to be made readily available to
you right away. And you mentioned too with glycogen, right,
Carbohydrates are our friend in that regard. You said you
were depleted, right, so you have that high carb day.
Carbhydrates get stored in our body, is glycogen, and they
(33:55):
add into our muscles, making our muscles bigger, stronger, and
Fuller's we want that, That's what we want.
Speaker 1 (34:01):
Yes, reminder, do not follow my plan, right I have.
I have to really I have to say this because
no matter how many times I talk about it, I
get messages I want to do what you're doing. No
you don't, No, you don't. Okay, So please don't be like, oh,
maybe I should have a high carb day two and
do all low carb. No, no you don't. This is
(34:21):
part of the process. It's it's really about calories currently,
you know, and then refueling with some extra calories that
aren't protein and fats.
Speaker 2 (34:31):
Yep, absolutely absolutely, I gotta say that. Yeah, I agree,
I agree because we know people will still.
Speaker 1 (34:38):
R I know, I mean and It doesn't matter how
many times they say it. Someone's going to be like,
I want your plan, what are your meals? Or you know,
it's like you're it's like now you don't, No, you don't, and.
Speaker 2 (34:51):
I think too, like you know you can't. It's going
to be really fucking difficult to build muscle and strength
if your goal, if your only goal is to be
five to ten pounds long, to be as small as possible. Yeah,
you know you get that toned look by building muscle mass.
Speaker 1 (35:06):
Yes, that's everything that you're going to be seeing from
me right now, my shoulders, My everything is because I
built it.
Speaker 2 (35:15):
You didn't build it now in this calory.
Speaker 1 (35:16):
No, this is not I'm not Bill building this ship now,
you guys, this has already been there.
Speaker 2 (35:20):
I don't know if you know any scans recently, but
if anything, you could potentially be losing muscle mass right now. Yeah,
you tend to preserve it for sure.
Speaker 1 (35:28):
I've been maintaining it according to my human scale that
we were talking about that I got because that's another
reason where I got it. Because I want to make
sure that my body fat's going down and my my
muscle is pretty much staying the same. And sometimes it'll
go up and sometimes it'll go down, but it's pretty neutral.
Speaker 2 (35:43):
Yeah, which is good. Yes, Yeah, because when when you're
in a calorie deficit, you you're you're don't have enough
energy to maintain your body mass, and so your body
is like, hey, I need to get energy from somewhere.
Where where do I get it from? Okay, well, I
can get it from my fat storage is in my body.
(36:03):
But also, look, this muscle seems like a convenient way
to get energy. I could break that down for energy. Yeah.
So that's a very very that's a very real likelihood too,
which is why strength training is so important and a
high protein diet is so important. You need to send
the signal to your body to preserve your muscle mass.
Speaker 1 (36:22):
Yep.
Speaker 2 (36:23):
You do that by lifting heavy fucking weights and challenging
yourself in the gym. So let's talk about that for
a few minutes here.
Speaker 1 (36:30):
And I want to add that don't wait to strength
train to you get your goal weight. So many people
like you need to be preserving your muscle mass, guys. Okay,
and this is why I'm still strength training. I'm never
stopping strength training. And I think that's another question I
get do you do different workouts? Are you still strength training?
Everything is the same, the workout the but the amount
(36:52):
of reps may be different because of the lower energy.
I have to preserve energy, So they're not going to
be the same, like let's say fifteen reps or twelve
even it's.
Speaker 2 (37:02):
Going to be we're not going to be out there
power lifting right now.
Speaker 1 (37:04):
No, yeah, it's really right now to maintain my muscle
my strengths.
Speaker 2 (37:09):
Yep. Absolutely absolutely.
Speaker 1 (37:13):
Forgot why I added I forgot why I added that in.
Speaker 2 (37:16):
But no, that was that was good. That was good
because we're talking about strength training and that's yeah, that's fair.
But before we really start talking about strength training here
some other ways, like using the scale is great, Okay, absolutely,
it's good. It's a good measure of progress, but it's
not the only form of progress that we should be tracking.
So we should be taking body measurements. You're taking body
measurements and you're using the HUME. People don't have to
(37:38):
use the hume like you can take body measurements, take
them with a tape measure buy for five bucks ten
bucks off of Amazon.
Speaker 1 (37:43):
I'd say one time a month, every thurday.
Speaker 2 (37:46):
One time a month. Yeah, yeah, at a minimum. M hm.
I like to do I like to do personally with
my clients, like every two weeks. But you know that's
neither here nor there, you know.
Speaker 1 (37:55):
Right, I have to do them every two weeks. But
also yeah, like you said, i's never hear it's not here,
then we're there, honestly.
Speaker 2 (38:03):
And don't just weigh yourself once a week, please, guys,
like we want more data points and nothing. Mmm. I
don't understand why we only weigh ourselves once a week,
And I get it because we don't. We have an
unhealthy relationship with the scale, So I get I do
understand it, but we we The only way to get
through that is to work through it and to confront
the scale and start changing your mindset of it being
(38:25):
data instead of using it to judge yourself.
Speaker 1 (38:27):
Right, yes, not right.
Speaker 2 (38:29):
So many, so many women. And this is because I
talked about this with clients on a call last week, right,
who like listeners, probably gonna don't raise your hand if
you're driving or anything, but raise your hand. Like remember
going to weight watchers and standing in front of the
scale in front of everybody. Oh so so went up
this week? Right, like fuck that? Right, that's that's where
that toxic relationship with the scale comes from with those dieting,
(38:52):
with that dieting bullshit. We're not using the scale to
judge ourselves. We're using our build awareness, yes, and to
collect it as right.
Speaker 1 (39:01):
And then the photos. I think photos are number one, uh,
even before measurements, because measurements can stay the same. And
I'm going through that right now, and a couple of
the coaches that are doing this with me, like bodies
are changing, even the scale may be changing, but measurements
might be staying the same, or they may be going up,
maybe going down. But photos have been the paramount differently,
(39:24):
and I know a lot of people do not take them.
Speaker 2 (39:26):
Yes, And there's one I agree with that. And there's
one thing I know having worked with so many clients,
it's like the clients that haven't taken progress pictures, they
ended up regretting it later, like, yeah, I wish I
had that starting picture mm hmm. And it's again, it's
not to it's not to judge ourselves. No, it's it's
to like, let's see how far we've come, Like let's
(39:47):
see what's changed. You know what we want? We want
as many different ways of measuring progress as possible, because
we know that there's just looking at any one type
of way of measuring progress is not going to help you.
Speaker 1 (39:59):
No, and especially if if you are let's say you're
struggling with the fact that you may not see progress
the way we see progress. We have all this data,
we can show you that you are, in fact making progress.
But when you have just one piece of data, let's say,
the scale and nothing else, you're going to base all
your emotions and everything off what the scale says. But
then you don't have all the other data to collect
(40:20):
from and to look right in an unemotional.
Speaker 2 (40:23):
Way, You're going to be making decisions based off of
your emotions.
Speaker 1 (40:25):
And then you're be like, I should lower my calories.
It's like, no, you shouldn't. That's probably the last thing
you should fucking do.
Speaker 2 (40:31):
Yeah. For most people, they don't need to lower their
You know, you.
Speaker 1 (40:34):
Don't need to lower your calories consistently as you're losing weight, Okay,
usually that number will take you to your fucking goal.
And so many rarely adjust calories for my clients once
we're in it, exactly.
Speaker 2 (40:46):
Yeah, So we made an adjustment with a client last week.
Started more accurately measuring their food, right, weighing their food,
weighing all their food instead of just some of it.
Lo and behold that. You know we're losing weight again,
you know, so it's like to cut the calories. No,
we just needed to be more consistent with how we
were measuring.
Speaker 1 (41:03):
That's the thing. A lot of people are like, Oh,
I just don't think I want to weigh this stuff today. Okay,
well you don't have to, but you know your actions
need to match your goals. And you know data doesn't lie.
Speaker 2 (41:15):
Mm hmmm for sure, for sure. You know data does
not lie exactly.
Speaker 1 (41:20):
It does not. What gets measured gets managed.
Speaker 2 (41:23):
Yes, what gets managed, measure gets managed. I love that quote.
So your strength improving is a good sign of making
progress and getting that metallism built back up, your energy improving.
How your sleep is, your sleep quality, your mood and
like your biofeedback, right, your your your response to stress
and things like that. And that's another thing too, is
like dieting is stressful, losing weight can be stressful, especially
(41:46):
when you're doing it long term. So you really need
to manage your stressors in your life as especially as
a perimenopausal woman. You really need to manage your constant
stress in your life, right. And that's not to say
like there's because cortisol is not a bad thing, as
we talked about last week with doctor Nadolski. Cortisol is
(42:07):
a good thing. But it's the chronically high cortisol that
we fucking you up, and that's what's dictating your decisions
with food. It's you know, it's dictating your response to everything.
So it's not the cortisol that's making you fat. It's
the fact that you're running around chronically stressed and fatigued,
not getting good, nice right.
Speaker 1 (42:26):
And something else I want to touch on because when
you mentioned stress reminded me of I think what's hard
for people to understand is that a lot of you
guys might not even be ready for fat loss currently
because you have other things that you need to focus
on taken care of before you try to be in
a deficit. Because some of the things that you are
dealing with currently are are what's fucking your ass up.
(42:50):
So you know, like, how are you going to logically
be in a deficit which is stressful when you already
have outside stress going on and you overeat because of
that stress. Okay, let's handle the stress. Let's handle that
stress first, because that's that's your key right there, you're
actually helping you be in a deficit and be consistent.
And I don't think a lot of people think about that.
They just think about I want to go on a deficit. Okay, Well,
(43:12):
what's you got emotional eating going on? You're so fucking stressed,
You're like, you got so much shit, you sleep like shit.
Besides menapause, those things I think we talked about this
with today.
Speaker 2 (43:23):
Right, get handled. Yeah, if you don't get a good
night's sleep, your hunger hormone, the grellin goblin, right, I
call it the garden goblin, is going to be elevated.
Grelin is responsible for sending the hunger signals to your brain,
so you're it's going to be elevated. Especially if your
cortisol is elevated, then your grelin's going to be elevated.
And that happens if you're not getting a good night's sleep.
(43:44):
It's a fucking vicious cycle.
Speaker 1 (43:46):
It is.
Speaker 2 (43:46):
It is that we want to say have to manage
our lifestyle factors.
Speaker 1 (43:50):
Yeah, it's like, you know, what if what is drinking
holding you back. Maybe you can need to get a
handle in the drinking. Like for me, I quit drinking,
and I really, i'd say I focus more an exercise
and actual nutrition or anything. For like a year, I
was just really I wanted to make sure I was
just sober and I was just exercising was part of
(44:10):
my mental health with sobriety. Yeah, And then you know,
as soon as you know, I felt better and more confident.
I started focusing on my nutrition. And I think people
need to be okay with taking it in steps and
it doesn't have to be a fucking year, but handle
your shit.
Speaker 2 (44:25):
Yeah, and so you can do it in your ab
season in check Yeah, yes, for sure, I agree. I agree,
And so I wanted to talk just for a few
minutes about strength training too, and the importance of really
pushing yourself in the gym. So so often I just
see people as going through the motions, right, they get
(44:45):
three sets of eight to ten. Okay, I'm just gonna
go do do doo dooo, do fly through it, do
these do this, these bicep curls or whatever as quickly
as possible, with no intention behind it. And I'm not
actually going to challenge myself right, and we's that's.
Speaker 1 (44:57):
What I want to get in and want to get out.
Speaker 2 (44:59):
Yeah, right, get didn't get out. But if you're not
pushing yourself and close to failure with your strength training,
you're not forcing an adapt to adaptation for your muscle,
So you're not gonna be building muscle and getting stronger.
You need to be working like rate a perceived effort
the RPE scale, like how hard is this thing? For me? Right?
About seven to nine out of ten is where you
(45:21):
really want to be pushing yourself. After your set, check
in with yourself, how many more reps could I have done? Right?
If it's five or more, you didn't push yourself hard enough, right,
and be honest with yourself. If it's one or two, okay, yes,
probably the sweet spot. If you felt like there's no
way you could have done one more, that's probably where
you want to be. That's where you want to be
to get stronger and to build muscle, and that's gonna
(45:43):
build confidence too, and you're gonna start feeling better about
yourself when you start pushing yourself in the gym and
doing these hard fucking things.
Speaker 1 (45:49):
Yeah, and then I think what's super important is following
a program, yes, right, that focuses on progressive overload. So
what is progressive overload? I get that question a lot, right.
Speaker 2 (46:00):
Sure, yeah, it makes sense, yeah, for sure. So progressive
overload is just forcing an adaptation over time by continually
progressively doing more very high level, so that means adding
more weight, adding more reps, more sets, more intensity, more
time under tension, so slowing down and being intentional with
the movements that you're under or that you're doing. But
(46:23):
but the most common way is to add more weight, right,
So and and to push yourself closer to failure are
the two of the most common things that you can
do there and follow follow up structured plan for sure,
instead of just going to the gym without a plan
having fun around itis. So I today, I think I'm
going to do some of this. I'm going to see
what machines are available, and then I'm going to go.
Speaker 1 (46:40):
Do You're not going to build muscle that way?
Speaker 2 (46:43):
Right? Yeah? You might at the very beginning, because anybody
you can build muscle at the very very beginning. As
a right, you do be just barely lifting weights, But
at some point it's not going to work for you.
And it's that that point is going to come pretty quickly.
Speaker 1 (46:55):
Like I couldn't go to the gym right now and
do random workouts as like the rest of my life
for sure.
Speaker 2 (47:00):
So like, speaking of plan, like, let's give a shout
out here now, I's gonna say, Amy, right, Amy mccarlin,
what about that she shared in our Facebook group the
other day. She just hiked North Dome in Yosemite. And
she's been doing our Patreon workouts for three years now,
I know, it's pretty much since they came out. She's strong,
she's lean, She's a lean, mean fighting machine. Right. She's
(47:22):
doing home workouts too, so a lot of the our
home workouts are resistance bands with some dumbbell work in there.
You don't need a tons of fancy equipment. But it's
a progressively overloaded plan that she's been following for three
fucking years now. Yeah, getting really strong, and she's a
menopausal woman right, crushing it. So yeah, and we just hey,
by the way, we just released new Patreon workouts. It's
the beginning of this.
Speaker 1 (47:42):
Yes, challenge I actually did in for July. I did
one challenge a week for you guys too.
Speaker 2 (47:50):
That's exciting a little bit different.
Speaker 1 (47:53):
Yeah, because I think summer is hard for it. It's
not busy. I mean, we're all pivoting like a motherfucker.
So I think maybe more difficult, harder to try to
do something for thirty days rather than maybe let's eat
vegetables at every meal for one week, right, and then
the next week, let's make sure we do this. So
it's kind of like set up like that.
Speaker 2 (48:11):
Yeah, I love it. When you told me that idea,
I was like, oh, yeah, they're gonna love that.
Speaker 1 (48:15):
Yeah.
Speaker 2 (48:16):
So we have the Patreon workouts available, guys. It's there.
If you become a member of our Patreon for five
bucks a month, you get access to monthly workouts that
you can do at home. We're at the gym and
the monthly challenge is that best creating for you, guys,
And so many of our members that have been doing
them for a while now are getting great results. You
can just check our Facebook group or just you know,
listen to Amy or whatever. But it's progressively overloaded. It's
(48:38):
the boring basic shit. Okay. Yeah, we're asking you to
stick to the basic fundamentals. We're not changing up a
lot of things from month to month, but we're asking
you to push yourself hard.
Speaker 1 (48:46):
Every month with your yeah yes, yeah, joint our Patreon guys. Yeah,
five bucks a month and then ten bucks a month
for recipes and my uh I think you just said
that and my.
Speaker 2 (48:57):
Challenges Yeah yeah exactly, recipes, challenges and and the workouts
for ten bucks a month there so why not? Why not?
Speaker 1 (49:05):
And then always shout out to Cured Nutrition?
Speaker 2 (49:08):
Yes, for sure, I love them, love them. We we
just we're excited to continue working with them. Like I
said earlier, I didn't take any I haven't had a
caffeine today, but I did take my flow gummy before this.
Speaker 1 (49:18):
Give you I've been into the Serenity Gummies currently.
Speaker 2 (49:23):
Yeah.
Speaker 1 (49:24):
Yes, it's because I got my ghost my brain and
far or diet pop. I have diet fucking menopause right now.
I can't think anything like someone someone take me for
a walk.
Speaker 2 (49:38):
So how are you? How are you using the Serenity
Gummies bats and finding them.
Speaker 1 (49:43):
To be helpful for relaxing at night and helping me sleep?
Speaker 2 (49:46):
Mm hmm okay nice.
Speaker 1 (49:48):
Yeah.
Speaker 2 (49:48):
I know a lot of clients have echoed that too,
that they take them as a kind of a way
to end the night. And I mean it's a really
healthy alternative to having drink at the end.
Speaker 1 (49:56):
Of the That's the thing I was gonna say, I
don't drink, and it really you know, things are stressful
right now. It's summer. I'm in this cut. You know,
there's a lot going on with about farrocal fitness in
my son's home, and so it just helps me at
the end of the day shut everything off. But it's
not one of those things where you don't feel like
it doesn't do anything to you, right because it kind
(50:17):
of relaxes you.
Speaker 2 (50:18):
Yeah. Yeah, relaxation station for sure, in the same way,
the same way with like the float gummies. Do I
notice like this huge difference. I don't feel any different,
but I noticed like that I'm more focused, and I
notice that that has a carryover to my performance, especially
with my my my running workouts and things like that.
To me prepare for this podcast today by helping me
get dialed in. You know, about about twelve o'clock, I
(50:39):
started getting focused and making notes and stuff, and it
really helps me get dialed in.
Speaker 1 (50:43):
Nice.
Speaker 2 (50:44):
Yeah, yeah, check it out, Like you can use our
coupon code if you if you do want.
Speaker 1 (50:47):
To check them out cod CTC Yeah, cod.
Speaker 2 (50:50):
CTC Cure Nutrition dot com slash CTC I get twenty
percent off and yeah, we just love their products absolutely.
This is a great episode about yeah, like what you
can do to get ready for menopause. As you're going
through menopause, we want you to understand that you're not
fucking broken. There's a lot of bullshit out there right
from influencers and grifters. So you do have the power.
(51:11):
And if you think that you do have a problem
an issue with your hormones, please go go to your doctor.
Don't listen to people online. Okay, hormone Hannah doctor, go
to your doctor and get get your labs done.
Speaker 1 (51:23):
Yes, exactly, all right.
Speaker 2 (51:26):
Cool, great, great, great conversation today, nerdle Yeah, everybody else,
you have a good one. We'll chat soon.
Speaker 1 (51:31):
We'll see you, assume guys.
Speaker 3 (51:33):
Right, Kai Hope you enjoyed this episode, so why not
share with a friend who needs to hear it. Send
us a DM on Instagram or email us at cutthecrappod
at gmail dot com, and join our Patreon at Patreon
dot com Slash Cut the Crap Podcast. As always, we
appreciate you and thanks for being here.
And I think what women forget is that when they
are in their elder years, life for you is a
lot different than it was. You know what I'm saying, Like,
you're not chasing after a toddler. You're not, you know,
because they are busy little kids. You're not a young
mom with busy, busy kids. And you're a busy busy
driving people everywhere, and you're going this and going that,
(00:23):
and you're you know, you're more stressed, you're probably drinking more,
you're more sedentary, and you're yo yo dieting throughout the whole.
Speaker 2 (00:30):
Thing the years, and that that is the bit one
of the biggest culprits. It's the yo yo dieting and
the crash diving. Like let's say, like Beth, the approach
that you're having right now for your bodybuilding prep. That's
what a lot of women do.
Speaker 1 (00:41):
That's grat to these numbers, right Yeah.
Speaker 2 (00:43):
Yeah, for decades to try to lose weight, to try
to lose fact, because they're doing programs like weight Watchers
or the Swimming Worlds or Optavia or Yeah, fucking bullshit
diet is out there that's putting you on a thousand calory.
Not saying you're doing a thousand calories because you're not right. No,
that is putting you one thousand calories. We're putting you
on twelve hundred calories. Right, Yeah, that's what's fucking you up.
Speaker 3 (01:07):
Welcome to Cut the crap with Beth and Map, the
world's number one no bullshit health and Fitness podcast.
Speaker 2 (01:12):
Are you ready to cut the crap with your diet
and exercise, get strongest fuck and build a healthy relationship
with food. Then you've come to the right place.
Speaker 3 (01:19):
Let's go. If you'd like to support us in the podcast,
join our Patreon where you get exclusive content which consists
of monthly workouts you can do at home or at
the gym, monthly challenges that are either strength, have It
or mindset based, and access to over one hundred plus
low calorie, high protein, family friendly meals. These are all
designed by a professional chef who is certified in nutrition.
(01:42):
These recipes are already in my Fitness Pal for easy
fucking tracking. New recipes are also added each week.
Speaker 2 (01:49):
We believe that fitness is for everyone, so this is
our way of getting you started on your health and
fitness journey at a price most everyone can afford. So
what the fuck are you waiting for We'll see you
in the Patreon.
Speaker 1 (02:01):
Nerdle alert Nerdle alert.
Speaker 2 (02:04):
How are you, my friend?
Speaker 1 (02:06):
Good? Just having my ghost sour pink lemonade.
Speaker 2 (02:09):
Your emotional support bev.
Speaker 1 (02:12):
Nope, this is not my emotional support beverage. This is
my just caffeinated beverage that I start at nine and
it kind of I make it lost all day. But
my emotional support beverage is just like that, like a
Seltzer or something fizzy to help my hunger. This is
more for energy.
Speaker 2 (02:28):
Got it? Got it. I have not had a single
drop of caffeine today other than my I guess my
full gummies that I just took have a little bit
of caffeine in them. But that's oh yeah, yeah. I
crushed the gym this morning with Riker. I saw that
like six forty five, and he was awake. He's like,
I just woke up and I can't get back to sleep.
I was like, well, you want to go to the
gym early because we were planning on going at eight
(02:48):
o'clock anyway, m hm. So we went, and of course
he had to shower and stuff, so we did. Really
we weren't even ready to go to the gym until
eight o'clock anyway. But oh that's awesome, got my walk
in with dutch Man. It's still so hot out there.
Yeah right.
Speaker 1 (03:03):
I just saw an article on the Wall Street Journal
about parents working out with their kids and that's how
they're connecting with them. And I'm like, this is so
fucking true. Like, you know, you go into the gym
with Riker, it's like where you guys can just go.
You just lived. You're yes, You're like on the same level,
you're doing the same shit. Yeah, bonding experience, not conversations.
(03:23):
You know.
Speaker 2 (03:24):
I'm finding it more and more difficult as a parent
right now to get my fifteen year old teenage boy
to open up to me, right, to talk to me,
especially because like I talked to his mom where me
and his mom are. We are awesome co parenters and
we're good friends, and she's he tells her her stuff,
and I'm like, man, like that hurts my heart a
little bit, like he doesn't why doesn't he say things
(03:44):
to me?
Speaker 1 (03:45):
You know?
Speaker 2 (03:45):
But I'm also thinking like, well, I also didn't talk
to my dad like that when I was a teenager. Stuff.
So you know, what the best we can do is bond.
So I'm always telling him that I'm proud of him.
But like I like when we're going to the gym,
and you know, just today he was really pushing himself
with a bench press. He's like, can we bench bench today?
I'm like, absolutely. You guys been.
Speaker 1 (04:03):
String training for years. I mean ever since I've known you,
is when you started getting Riker industry training.
Speaker 2 (04:09):
Yeah. Yeah, he's been going to the gym with me.
I mean even before he really started lifting weights. Since
I mean at least good ten ten years and he's fifteen.
He's just always been like essentially when I started my
own journey, he was kind of always exposed to it.
Speaker 1 (04:25):
Yeah.
Speaker 2 (04:25):
It's like I posted a story the other day when
I was on my run, did my nine mile long
run the other day in a friggin heat and humidity, and.
Speaker 1 (04:32):
I still haven't told me where your fucking goal was,
and I that I did. No, Okay, you did not
tell me.
Speaker 2 (04:39):
Okay, I'll tell you.
Speaker 1 (04:40):
Matt still hasn't told me his goal. You guys, it's
like a fucking secret goal and I don't even know
about it, Okay.
Speaker 2 (04:45):
Saying but for me, man, you know I did tell
you though, So Okay. Yeah, when I was on my run,
I passed this couple and I every time I see him,
I'm like, hey, y'all, I'm like a fucking crush it,
you know. And yeah, this couple that has their stroller
and they're always switching and rotating who's pushing it while
they're running, and they're just out there getting and it
just makes me so happy to see that, right. So
(05:07):
I made a story about like, I love to see
parents out there getting their children involved. And it's just
so easy for us as parents to use our children
as an excuse or reason why we can't go for
a run or go to the gym or eat healthy.
And it's like fuck that, you know, they should be
our reason for wanting to do these things, not our
excuse for why we can't.
Speaker 1 (05:27):
Yeah, exactly.
Speaker 2 (05:30):
So yeah, there's that. But yeah, Johnny, I mean, Johnny's
doing his own yah.
Speaker 1 (05:37):
Yeah, Yeah, Johnny's been going well. When I started coaching
at Hybrid Fitness, he was six and so he's been
coming to the gym since he was six years old,
and he's been in a gym environment, I should say
since he was six and now he for the past
few years. I think he's in his second third I
don't know year of strength training, and so yesterday he
(05:57):
just pushed like two hundred pounds on the sled.
Speaker 2 (06:00):
Nice, two hundred pounds, two hundred pounds. It's impressive.
Speaker 1 (06:04):
I know, I know, right, he's sore. He's like, my
ass is sore today. Mom. Yeah, he did a like
I don't know how many squats yesterday, but he loves it.
He was so upset when he couldn't go back right
away because they were short staffed, and he's like, I feel, look,
I'm just getting weak, dude. No, you're not.
Speaker 2 (06:23):
Well welcome to the fitness life.
Speaker 3 (06:27):
That way.
Speaker 2 (06:27):
Sometimes.
Speaker 1 (06:28):
Oh if you don't, if you're out of the game,
you know, I can. I can understand his feeling. He
was in Florida, you know, he did go to the
gym with me, but he didn't have his trainer and
he didn't listen to mom. Yeah, so he was out
of the game for two months. Mm hmmmm hmm. And
he's like, I'm ready to go back. I want to
go back. And I that made me realize how actually
influential the strength training was for him, you know, making
(06:50):
him feel strong, you know, giving that boost of energy
all that stuff. So the fact that he was wanting
to go back and he have felt that need is
pretty cool.
Speaker 2 (07:00):
Yeah, I hear you. Ryker and I had kind of
taken a little unintentional break of lifting together, you know,
when and if I don't lift with him. He doesn't
really lift outside of sports, and once they're in the
heat of their season, they don't lift anymore. So he
had a little bit of a break there. So he
was the one who's like, Hey, can we go to
the gym? Can we go to the gym? I' like yeah,
but it's not to be early in the morning, you know,
you can address the up type thing. But love to
(07:21):
see it.
Speaker 1 (07:21):
That's awesome. Mm hmm.
Speaker 2 (07:24):
So we do have a great episode lined up today
for our listeners, but before we do that, we have
like a couple of announcements or maybe just an announcement
to make pertaining to our meet and greet that we
have have planned in San Diego coming home, you know,
next week. I guess the announcement no easy way to say,
is like we have decided to postpone it for now.
Speaker 1 (07:43):
Yeah, we are, And I'm sure some of you saw
my stories of me already thinking about it. I'm just
not comfortable with flying that far right now. I just
want to be I just want to stay put. Yeah,
and so we I don't know, we don't do anything
we don't want to do.
Speaker 2 (08:00):
So if it's not a fuck yes, it's a fuck no.
Speaker 1 (08:02):
It's a fuck no. And it was a fuck yes,
and then it turned into a fuck no, not right now?
Speaker 2 (08:08):
Right. Yeah, it's not to say like it's not gonna happen,
it's just right now just isn't the best time for it.
Speaker 1 (08:13):
Yeah, So we are going to reschedule to be announced
discussed later. But we're so sorry.
Speaker 2 (08:19):
Yeah, we you know, this was a decision we didn't
make lightly. No, I know, Beth, you were. You were
stressing out about it, like I was. That's the thing, right, Like,
it was causing so much mental turmoil and anxiety. And
had we just gone through and be like, Okay, we're
just gonna do it anyway, you wouldn't have been able
to enjoy yourself and we wouldn't have been able to
fully enjoy the trip, you know, because all like even
(08:43):
I had a weird feeling in my stomach about going
and so like Sarah, my girlfriend, like she's just like
I couldn't pinpointed, but like, I just had a weird
feeling about going.
Speaker 1 (08:51):
That's how I feel too. It's it's weird. It's almost
like there's light, there's the US events, but then there's
my gut instinct that for some reason, and it was
more it was like a few weeks it's like okay,
like it's just not I don't know. And then my
son was also who he was going to go, and
he was like really very anxious about the flying. Yeah,
(09:11):
more than he's ever been because he's gone on most
of our meet and greets with us. He's been to Oregon,
he's been to Utah, and this time he's like, oh
you know, he was just like not liking it.
Speaker 2 (09:23):
Yeah.
Speaker 1 (09:23):
I had to basically force him and I was like,
I bought you a ticket, you're going anyway.
Speaker 2 (09:29):
That's the thing that we had everything booked.
Speaker 1 (09:31):
Yeah, oh yeah, we had to cancel. I mean, I
lost money on an airbnb. So this wasn't an easy
decision at all.
Speaker 2 (09:38):
Yeah, for sure. Yeah, so we regret that we're not
doing it right now. It sucks, but you know, it's
for the best, so we're going to do it again
in the future. So kind of stay tuned for that.
We're going to plan that out and figure out when
we're going to do it again essentially.
Speaker 1 (09:55):
YEAHD TBD.
Speaker 2 (09:57):
And we've been doing these now for a couple of
years and we haven't missed any so right, you know,
and they've all been great and we've been really that's
the thing we've been looking forward to getting out to.
We've been talking about going to San Diego now for
a couple of it since we started this, I think,
so of these meet and greets, and we were really
looking forward to seeing like Amy and all of our
listeners and some of our coaching friends, you know.
Speaker 1 (10:17):
Yeah, and we were going to go to Joshua Tree too,
so there was there was a lot more involved.
Speaker 2 (10:23):
Right right.
Speaker 1 (10:26):
Anyway.
Speaker 2 (10:27):
Yeah, so sorry if we've disappointed you guys, but hopefully
you'll understand. You know, one of one of the things
that we are really big advocates for are are saying
no and saying no to things that don't feel right.
And that's why we're we're sticking true to our word
right now. Yeah, we'd be kind of hypocritical if we
forced ourselves to do something like that when when you're
(10:48):
feeling when we're feeling that way, right, m h So yeah,
we love you guys, and we appreciate you exactly. Cool cool,
so nerdle. How's things going with your with your cut,
your prep? You're halfway through it?
Speaker 1 (11:04):
Ah, messy middle is what we call it.
Speaker 2 (11:07):
Mm hmm.
Speaker 1 (11:08):
The part where you just don't want to fucking do
it anymore.
Speaker 2 (11:10):
Is the part where so many people quit, but also
so many people. I mean, first and foremost, what you're
doing isn't for like most people, like the general.
Speaker 1 (11:18):
Pop no, like most people quit when they think shit's
not happening m hm right, but they're not happening fast enough.
The reason that I would want to quit right now
is because I'm fucking hungry, okay, because what I'm doing
is not sustainable and it's really just off brand of
anything that I do, Okay, Like I'm literally in a
nutshell basically prepping for a body building show that I'm
(11:41):
not going to for photos, okay, And it's part of
something that I'm doing with some coaches on my team.
We're doing it together, and we're doing this for us,
and we're doing this to show women that you can
do anything at any age if you're not losing fat
it's not because you're menopausal or perimenopausal, because we are
all in our forties, fifties, and sixties doing this and
(12:02):
we're all losing thought. Okay, we're trying to prove to
you that you can do anything you set your mind
out to do, really right, But this is not sustainable
for the average person. I would never have someone do
what I'm doing unless it was something that they were
goal oriented and they're like and they've been strength training
for years. They built that muscle, right, they had that
(12:23):
the bank, they have the foundation. They have a healthy
relationship with food. They like everything, all their ducks around.
Speaker 2 (12:29):
If you didn't have a healthy relationship with food, you're
getting struggling with food noise right now. Right, So like,
oh yeah, game over if you if you came in
mean right.
Speaker 1 (12:38):
It's not like I just came off the streets and
I was like, I want to fucking prep for a
bikini photo shoot, you know. No, it's like, no, I've
been strength training for a decade. We've been prepping for
this for over a year. Like counting macros. I've never
counted macros before, you know, getting specific certain amount of steps, workouts,
you know, making sure that my food to be as
(13:00):
nutrient dene as possible. There is no room for a
fucking pop tart. There is no room for a slice
of pizza. This is not if it fits in your
fucking macros. Okay, yeah, this is like I need because
my body is already depleted. I need as much nutrients
and micro nutrients, micros that are very important, like antioxidants
and all that, like, you know, healthy fats.
Speaker 2 (13:21):
Because your hormone health can take a hit if yeah,
if you're doing what you're doing and you're not focusing
on maintaining good micro nutrients.
Speaker 1 (13:29):
Yeah, And even coach Kelly was like, Beth, your fats
are a little short. You need to up your fats. Yeah,
you cannot be at forty three grams. You have to
go up to fifty at least fifty to fifty three. Yeah,
And that's fucking hard because fats are more calorically dense.
And so then I'm like, all right, Kelly, what the
fuck am I going to add? Because I don't have
much to switch out. She's like, well, I have to
add five grams of oil to my dinner. I'm like, well,
(13:52):
that is what, like, I don't know, almost sixty calories
she's like, well, you're just gonna have to tone it
down on the American dream butter. And that's literally the
only thing.
Speaker 2 (14:03):
And that's like an enjoyment thing too.
Speaker 1 (14:05):
Right, Yeah, yeah, it's like you know, that's the thing.
It's like I don't have any Like my food is great,
but there's no room for cheese its and fucking chips.
Speaker 2 (14:17):
I why don't. That's why we say, like this isn't
for general population for most people, Like this is definitely
you know, in contrast to the advice that we give
and that you give give people. But you have a
very specific goal and a very specific.
Speaker 1 (14:29):
Reasons for doing this, Like snack bags don't fit, okay,
because I'm counting carbohydrates as well. My carbs are low,
They're about one hundred grams, so you know, I gotta
fit the blueberries and the strawberries as part of my
carbohydrates and potatoes and you know rice on my hard
(14:50):
high carb days because I do have one high carb
day a week. Good where it's basically like I'm refueling
for you know, quycogen storage and all that stuff, which
is necessary or I'd be super fucking depleted. So it's
really regimented. Yeah, and I one hundred percent guarantee if
I told someone you know what, hey, let's see if
(15:13):
you can do this, that means you need to eat
the same three meals a day for fucking ninety days straight. Okay, Hi,
can you do that? Probably not. I mean eating the
same fucking meals, give or take a little couple of
swaps of the protein or some veggies. But other than
that same thing. No, going out to eat.
Speaker 2 (15:32):
All those things that we enjoy about our life. You
can't do those things.
Speaker 1 (15:35):
Right now with food in summer and Maine in.
Speaker 2 (15:38):
Summer in main right the best time of the year
to be in Maine.
Speaker 1 (15:41):
So yeah, yeah, it's hard.
Speaker 2 (15:43):
It is. It is, And I think it's a really
good segue to what we kind of wanted to talk
about here in today. We wanted to kind of talk
more do a deeper dive into like metabolism and menopause,
perimenopause and what people can kind of do to get
things in order. And you're entering this phase of life,
and before you're entering this phase of life, which is
kind of prompted I haven't read you the comment yet, beats,
(16:06):
but we got a comment on our episode that we
did with Doctor Alan Bacon, which was one eighty five
episode one eight five, What the Menopause. The comment says
it was from kJ Ball said, I found this episode
reassuring for when I enter this phase of life. On
the other hand, I think some information was only grazed over,
which may have left some women feeling frustrated. For example,
(16:27):
it was implied, but never stated, that women's mayna's calories
could be extremely low due to constant diet restrictions. I
wish you had touched more on how to fix this
because women that do track struggle with adding calories without
fear of gaining weight even when lifting. So I think
that's a really good talking point for us here today.
Speaker 1 (16:44):
I also want to reiterate, and I love that she
asked this, but it's hard to it's hard to add
all these things that that she she's wanted to know
in a one hour long episode that actually I think
we went over Bacon and this is actually an episode
within itself, and that's why we're doing this. So thank
you for asking. But also it's not like we're trying
(17:04):
to leave that out. I hope you know that you
know what I'm saying.
Speaker 2 (17:07):
For sure, yes, thank you for clarifying that, Beth, and
I think, you know what, We've definitely touched on these
things before. I don't know if we've done a dedicated
episode to it, so now's a good time to do that.
Speaker 1 (17:17):
Yeah, exactly.
Speaker 2 (17:18):
We're kicking off our two hundreds with a bang with
doctor Nadalski last week, and then here we go.
Speaker 1 (17:24):
We have a couple other guests coming. We have doctor
Laura Semple, who is up and coming. She's got a PhD.
And women's women's health. Okay, like women's I got to
actually look the exact thing because.
Speaker 2 (17:38):
Because she's really doing a job of fighting, like.
Speaker 1 (17:40):
She is a warrior, I have to say. She's evidence
based fitness for women researcher, expert in female physiology, exercise,
and nutrition, so that's huge. Okay. She talks a lot
about cortisol weighted bests. She goes after a lot of
the menopausal grifters asking them to cite the science that
(18:02):
they're talking about because she knows that they're talking about
rat studies. Okay. She is off to let people know
the real deal because there's a lot of people out
there that are not and they're selling supplements and they're
making you feel like you're broken. The weighted vest trend,
it is a trend yep.
Speaker 2 (18:21):
And I love I love weighted vest and I think
they're great, But I think they're over The claims that
are associated with them are bullshit And that's what it's not. Yeah, right,
that's the big thing. It's not this magical fout loss thing.
It's not going to build your muscles up and build
your bones up.
Speaker 1 (18:36):
No.
Speaker 2 (18:36):
No, So like I'm looking forward definitely to dive into that.
Speaker 1 (18:40):
I feel like we're heading back into the eighties with
the fucking ankle weights. Oh yeah, we're This is what
the weight invest reminds me of. Okay, sure, wristbands, ankle weights,
stupid shit like that, because it's not necessary for the
majority of the general population. Yeah, if you're overweight, you're
already wearing a weighted vest. If you're athletic and you
want to become more athletic because you're training for a spartan,
(19:02):
a fucking hike, yes, waited best would be great, do
you know? You know what I mean? But it's like
this specific things that they're used.
Speaker 2 (19:09):
For specific use cases.
Speaker 1 (19:10):
Yes, it's not lee like I'm gonna go my daily.
You'll never catch me on a daily walk with a
fucking weighted best. I'll be in the gym. I'll be
lifting a fucking trap bar or doing a you know,
leg press. I will not wearing good weaight to best.
Speaker 2 (19:23):
Yeah, what's the claims that are associated. It's it's over
hyped and they're and they're bullshit. So yeah, yes, yeah,
So that's that's gonna be a good, good talk that
we're gonna that's gonna be a great talk. And then
we have another guest coming up who's going to be
really in alignment with like what you're going through right now.
So it's gonna be in Galliah, I tell you, yeah,
to get her perspective on essentially extreme dieting right and
(19:43):
and rebound dieting because she was she was former Miss
Olympia like a decade or two ago, So that's going
to be a really good perspective to have as well.
Speaker 1 (19:52):
Yeah, for sure.
Speaker 2 (19:53):
So if you're a woman in your forties or fifties,
which is most of our listeners like thirty five to sixty,
confused about you know, newt Trician weight loss, menopause, stay tuned.
We've got some good shit coming for you. Yeah, we
do starting, I mean really we we always kind of
talk about all that stuff. But so but stay tuned,
especially these next coming up in a few weeks.
Speaker 1 (20:13):
But it's cool to have people are that study this
stuff and that can come and back us up in
what we talk about.
Speaker 2 (20:18):
Yes exactly, that's really.
Speaker 1 (20:20):
Like, you know, I love to hear from. This is
who we learned from the people with the PhDs, the
people that study the science, the study the people that
write writing the studies studies.
Speaker 2 (20:29):
Yes, exactly, the literal experts, right, mm hmmm hm cool.
All right. So, first and foremost, right with with menopause perimounopause,
the most common thing is, oh, my metabolism is broken. Right,
That's one of the most common claims that we that
we hear. My metabolism is broken. I'm in menopause and
(20:50):
all of a sudden, my my, my metabolism took a shit.
It's broken. It's not working anymore. First and foremost, it's like, well,
if your metabolism was broken, you'd be dead. Your your
metabolism is always fucking firing, and it takes up a lot,
a big percentage of your daily calories too. And I
love to cite the study, so I'm gonna go ahead
and sit right off the bat here. Ponds are at L.
(21:11):
We've talked about this study multiple times here on the podcast.
Ponds Are at L twenty twenty one daily energy expenditure
through the human life course. It looked at hundreds of
thousands of men and women, okay, from the age of
eight days all the way up to ninety five years old.
And what they found is that after like after the
(21:33):
age of one year old, metabolism starts declining slowly by
adults until we're about twenty years old. But then from
the age of twenty to sixty our metalloism is really
really consistent, Like there's not It doesn't just start declining
so like for sure, So if you're a woman listening
to this and you're reaching that age, your metalloism isn't broken.
(21:53):
There's outliers, for sure, there's many people that are under
and there's gonna be people that are higher. But for
the most part, it's pretty consistent. And we're talking about
general population here, So if you're listening you're like, oh,
my metabolism's broken. I know for a fact. Just listen
to what we're about to say. With metabolism. That's that's
a tricky one, right, especially with menopausal women. They've been
fucking targeted for decades now with die culture, bullshit, fad diets,
(22:17):
chronic crash diets, over emphasis on cardio, not enough emphasis
on building a strong body. And it's the dieting that
is what's fucking fucking people up right. Yeah, it's a
dieting that's fucking menopausal women up and women that are
in perimenopause.
Speaker 1 (22:32):
That and you're like overall activity and the fact that
you're under muscled.
Speaker 2 (22:37):
Yes, overactivity levels decline as we age and you're under muscled,
or maybe you're not even strength training at all. So yeah,
you're gonna be muscle, You're gonna lose bone density. It's
not just a death sentence because you hit menopause. This
starts actually happening at about the age of thirty. You start, Yes,
this is cyclopenia. Your body starts to break down lean
(22:57):
muscle mass at a certain rate every year. I don't
remember these figures. I don't want to be goodness.
Speaker 1 (23:01):
Quote I think it's three to eight percent.
Speaker 2 (23:06):
Let's see.
Speaker 1 (23:08):
I feel like it's three to eight percent, but don't
quote me on that. I think you're better off probably
looking it up currently.
Speaker 2 (23:13):
Yeah, but that but that happens, and you know, that's
not happening as a result of metabolism. That's just a menopause.
That's everybody man.
Speaker 1 (23:22):
Yeah, yeah, And I think what women forget is that
when they are in their elder years, life for you
is a lot different than it was. You know what
I'm saying, Like, you're not chasing after a toddler. You're not,
you know, because they are busy little kids. You're not
a young mom with busy, busy kids. And you're a
(23:42):
busy busy driving people everywhere, and you're going this and
going that, and you're you know, you're more stressed. You're
probably drinking more, you're more sedentary, and you're yoyo diving
throughout the whole.
Speaker 2 (23:53):
Thing the years and that that is the big one
of the biggest culprits. It's the yo yo dieting and
the crash like let's say, like Beth, the approach that
you're having right now for your body building prep, that's
what a lot of women do.
Speaker 1 (24:04):
That's straight to these numbers, right, Yeah.
Speaker 2 (24:06):
Yeah, for decades to try to lose weight, to try
to lose fact because they're doing programs like weight Watchers
or the Swimming Worlds or Optavia or Yeah, fucking bullshit
diet is out there. That's putting you on a thousand calories,
not saying you're doing a thousand calories because you're not right,
That is putting you one thousand calories. We're putting you
on twelve hundred calories, right, That's what's fucking you up
(24:27):
doing that long term? Yeah, because that under eating reduces
your BMR, your basil metabolic rate, right, and your BMR
that's the amount of calories that your body needs to
just keep you alive, maintain human life. If you lay
in bed all day, you're gonna still burn calories.
Speaker 1 (24:44):
That's your BMR, which is also affected by genetics as well.
Sure is something I've learned because even though I do
all the things, my basil metabolic rate is not that
high how to test it? I think we've even talked
about this on the podcast. So in order for for
me to have a higher maintenance, I need to be
extra active. I need to make sure I'm getting my
(25:05):
protein and strength training.
Speaker 2 (25:07):
Yes, absolutely, absolutely so, And an under eating will force
metabolic changes in your body. Right, you know that's a
natural thing. When you lose body mats, when you lose fat,
when you lose weight, there's less of you to maintain
very high level. That's how it works. There's less of
you to maintain, so you're not expending as much energy,
(25:27):
so that reason reduces your BMR. Yeah, and when you're stressed,
when you're restriction restricting in the way that so many
women have for years and years, that causes more stress
on your body, and your body is like it's it's
either adapt or shut down essentially, And right, there's there's
physiological processes in place. When you are going low calorie
it's your body's gonna start sending signals move less, you
(25:50):
need to conserve move less. You're gonna be You're gonna
be doing these things without even realizing it. Your your bodies,
your hormones, right, are gonna be sending these these fucking
signals to move less. We need to conserve energy. That's
where the whole starvation mode thing has some merit of
truth to it. But then of course it's it's it's
largely bullshit with the way people portray it. Essentially, Right,
(26:12):
your body, your hormones are telling you to move less,
and you are moving less as a result of just life,
like Beth said, Like you said, Beth, as a result
of you're further on in your career. Maybe now you're
you're in an office job in your career. Now, maybe
you're an executive now or something, so you're sitting down
a lot more, right, Right, People discount the amount of
(26:34):
They put too much emphasis on exercise and not in
much emphasis on the non daily the non intentional exercise.
You guys, daily movement.
Speaker 1 (26:41):
You are sedentary, which makes up sixty.
Speaker 2 (26:47):
Yes, after your BMR. It's most amount of calories that
you burn comes from your TD your total data or
your needs I'm sorry, your your non exercise activity thermogenis Yeah.
Speaker 1 (26:57):
Your one hour gym session.
Speaker 2 (27:00):
It goes for about five percent of your caloric burn.
Speaker 1 (27:02):
That's for you to build muscle. Okay, whatever you do
outside of that is just as important. It's even more important,
if not, if not more in terms of in terms
of exercise or overall daily activity.
Speaker 2 (27:14):
Yeah, right, absolutely, And that's not to say menopause doesn't
change things. It does, like it can change you know,
your hormones, your your estrogen, your prodressor on your your cortisol. Right,
But those none of those things make you broken, and
they don't make you burn less calories and use less energy,
now they don't. They just change how you how you're behaving,
(27:37):
how you're reacting to.
Speaker 1 (27:38):
Things, how you may feel, how you may feel exactly,
and that's where you need to go get help, you know.
And people are always like, well, I can't just diet
and exercise MiG way through menopause and no one's asking
you to. But also we're health and wellness coaches, nutrition
strength coaches. I'm not a doctor. That's not a doctor.
We are out of our scope if we start talking
(27:59):
about each arch because a not everyone could take HRT right,
and I think people forget that there's many people that
can't because.
Speaker 2 (28:07):
People like us that are just like that are health
and fitness coaches that you know that aren't doctors. That's
because they do go outside of their scope with they
do talk about.
Speaker 1 (28:16):
And then you come to me or not and you're like,
you know, but what about HRT? What about it? Go
talk to your doctor about it. And that's what I
will tell you, because that's what everyone should tell you.
That's not a doctor specializes as an HRT yep.
Speaker 2 (28:28):
And you don't need supplements. You don't need supplements to
get you through manaus. There are no magical menopausals supplements
that are.
Speaker 1 (28:33):
I was actually going to make a video my supplement.
I was actually going to make a video today about
my supplements during menopause, which basically is going to be
like whatever I've been taking since I don't know forever.
Speaker 2 (28:44):
Nothing new, nothing new, no no. Yeah. So yeah, that's
kind of the high, high level, right. But you know,
one of the best things you can do also to
improve your metabolism getting into perimenopause and going through menopause
is to eat more food. And I unders like that
can be scary to people because when you eat more food,
you're going to burn more energy, and especially if you
(29:06):
eat more protein. Right, So that's why we put an
emphasis on a high protein diet because when you eat
more protein, you're expending more energy. And that's because of
the thermic effective food that's a big part of our
metabolism too. The food we eat burns more calories than
the exercise we do every day, and that's fucking crazy.
People don't realize that that's like ten to fifteen percent
(29:26):
of our daily chloric burn is from the food that
we eat, yeah, the tea.
Speaker 1 (29:30):
The thermic effective exercise is last.
Speaker 2 (29:32):
It is yep. In terms of like, there's four components
to our total daily energy expendsure the big one, right
BMR our metabolism or baseline metalloism. Then the second one
is our neats, non exercise activity thermogenesis, the movement we're
doing every single day outside of intentional exercise, walking, walking
into work, fidgeting, talking on the phone, whatever it might
(29:53):
be that that shit adds up than the food we
eat is third. And then the last one lows on
the and pull is exercise. So burn exercising the burn
calories is a really shit strategy. It is where that's
where so many mental puzzle women have been lied to.
I think because I know the clients that I work with.
They come to me coming from circuit classes and group classes,
(30:16):
high intensity classes. Everything's fucking cardio.
Speaker 1 (30:20):
Over exercising and under eating.
Speaker 2 (30:23):
Over exercising with high intensity exercise, and they're underfueling their body.
Of course, you're gonna feel like shit and binge and binge. Right,
of course, your cordial is gonna be high because you're
stressing yourself the fuck out. You're not nourishing your body.
You know. I just posted this on Instagram the other day,
but my client don shout out to Donn, you're crushing it.
(30:43):
She's made more progress in six months working with us
doing traditional strength training. She's never done that before than
she did in two years of group classes. Wow, of
doing high intensity circuit classes.
Speaker 1 (30:54):
That's awesome.
Speaker 2 (30:55):
Right, hasn't lost as much weight, but she's lost more fat.
She's built a muscle, and like, that's what you want,
you know. So I think part of that equation with
with menopausal women, perimenopausas and just anybody is ditch the
obsession with the fucking scale.
Speaker 1 (31:13):
Yeah, we're so body with the scale. Right, It's like,
do you want your dream body or dream weight? Your
dream body is going to be built in the gym.
Speaker 2 (31:20):
Your dream body in a way more than you think
it should.
Speaker 1 (31:22):
Correlated with your nutrition and it will weigh more.
Speaker 2 (31:24):
Yes, yes, absolutely, and that's that's not a bad thing. No,
We're gone. Like, if you want to continue to try
to be small as possible, skinny as possible, you go
back the weight watchers. But you do you know that
doesn't work for you. You did all those things, right. Yeah,
So it's okay to eat more and to not be shrinking.
So it's okay to like eat to fuel your body,
(31:45):
to fuel your body to feel good. Like you said earlier,
I had to make sure that I'm eating more fat, right,
That's that's big part. You're having to be very intentional
with eating more fat. Women right now, they grew up
in the nineties. They were live in the nineties when
low fat was the yeah fucking craze, right everything, You're right,
low fat fucking everything. So we have to undo that
bullshit that the diet has taught us. That the diet
(32:06):
industry has taught us. It's toxic and it's not going
to serve you, right, So we want to focus on protein.
The thermic effective protein is like ten to twenty percent, So
that means for every one hundred calories that you eat
of protein, your body's going to burn ten to twenty
of those calories just to break it down and use it.
And that's awesome versus carbohydrates, you know, and carbohydrates aren't bad,
(32:28):
but carbohydrates the thermic effect is like five to ten
percent or something along those lines, So you're only going
to be burning five to ten calories for every one
hundred calories and then fat. It's almost if fat just
runs through you, it gets yeah, you know it's very
very low. So eat more protein and then fuel your
body with carbohydrates to smash your workouts. I've been challenging
(32:49):
our clients recently to eat more carbs before their workouts,
and you would be amazed by the results. Actually, we
want to be amazed by by the results because now
their workouts, they're getting stronger, they're building more must so
they're feeling better. They're not feeling like shit before, during,
and after their workouts anymore. Right, they're eating before they
go to the gym first thing in the morning. Then
their energy levels are more sustained throughout the day. They're
(33:10):
not playing ketchup later in the day to nourish their
body because they ate carbs earlier in the morning before
their workouts.
Speaker 1 (33:17):
What if you're working out too early and you don't
you you don't have time to eat that breakfast. Some
people work at it for a four or five am
and they can't eat done.
Speaker 2 (33:25):
Smash a banana, like, grab some fruit, like, go.
Speaker 1 (33:29):
Have something something. Yeah, something doesn't have to be a
big ass meal.
Speaker 2 (33:34):
It doesn't. It doesn't have that after have some candy, right, Like,
maybe not the best choice of four o'clock in the morning,
but energy is going to be made readily available to
you right away. And you mentioned too with glycogen, right,
Carbohydrates are our friend in that regard. You said you
were depleted, right, so you have that high carb day.
Carbhydrates get stored in our body, is glycogen, and they
(33:55):
add into our muscles, making our muscles bigger, stronger, and
Fuller's we want that, That's what we want.
Speaker 1 (34:01):
Yes, reminder, do not follow my plan, right I have.
I have to really I have to say this because
no matter how many times I talk about it, I
get messages I want to do what you're doing. No
you don't, No, you don't. Okay, So please don't be like, oh,
maybe I should have a high carb day two and
do all low carb. No, no you don't. This is
(34:21):
part of the process. It's it's really about calories currently,
you know, and then refueling with some extra calories that
aren't protein and fats.
Speaker 2 (34:31):
Yep, absolutely absolutely, I gotta say that. Yeah, I agree,
I agree because we know people will still.
Speaker 1 (34:38):
R I know, I mean and It doesn't matter how
many times they say it. Someone's going to be like,
I want your plan, what are your meals? Or you know,
it's like you're it's like now you don't, No, you don't, and.
Speaker 2 (34:51):
I think too, like you know you can't. It's going
to be really fucking difficult to build muscle and strength
if your goal, if your only goal is to be
five to ten pounds long, to be as small as possible. Yeah,
you know you get that toned look by building muscle mass.
Speaker 1 (35:06):
Yes, that's everything that you're going to be seeing from
me right now, my shoulders, My everything is because I
built it.
Speaker 2 (35:15):
You didn't build it now in this calory.
Speaker 1 (35:16):
No, this is not I'm not Bill building this ship now,
you guys, this has already been there.
Speaker 2 (35:20):
I don't know if you know any scans recently, but
if anything, you could potentially be losing muscle mass right now. Yeah,
you tend to preserve it for sure.
Speaker 1 (35:28):
I've been maintaining it according to my human scale that
we were talking about that I got because that's another
reason where I got it. Because I want to make
sure that my body fat's going down and my my
muscle is pretty much staying the same. And sometimes it'll
go up and sometimes it'll go down, but it's pretty neutral.
Speaker 2 (35:43):
Yeah, which is good. Yes, Yeah, because when when you're
in a calorie deficit, you you're you're don't have enough
energy to maintain your body mass, and so your body
is like, hey, I need to get energy from somewhere.
Where where do I get it from? Okay, well, I
can get it from my fat storage is in my body.
(36:03):
But also, look, this muscle seems like a convenient way
to get energy. I could break that down for energy. Yeah.
So that's a very very that's a very real likelihood too,
which is why strength training is so important and a
high protein diet is so important. You need to send
the signal to your body to preserve your muscle mass.
Speaker 1 (36:22):
Yep.
Speaker 2 (36:23):
You do that by lifting heavy fucking weights and challenging
yourself in the gym. So let's talk about that for
a few minutes here.
Speaker 1 (36:30):
And I want to add that don't wait to strength
train to you get your goal weight. So many people
like you need to be preserving your muscle mass, guys. Okay,
and this is why I'm still strength training. I'm never
stopping strength training. And I think that's another question I
get do you do different workouts? Are you still strength training?
Everything is the same, the workout the but the amount
(36:52):
of reps may be different because of the lower energy.
I have to preserve energy, So they're not going to
be the same, like let's say fifteen reps or twelve
even it's.
Speaker 2 (37:02):
Going to be we're not going to be out there
power lifting right now.
Speaker 1 (37:04):
No, yeah, it's really right now to maintain my muscle
my strengths.
Speaker 2 (37:09):
Yep. Absolutely absolutely.
Speaker 1 (37:13):
Forgot why I added I forgot why I added that in.
Speaker 2 (37:16):
But no, that was that was good. That was good
because we're talking about strength training and that's yeah, that's fair.
But before we really start talking about strength training here
some other ways, like using the scale is great, Okay, absolutely,
it's good. It's a good measure of progress, but it's
not the only form of progress that we should be tracking.
So we should be taking body measurements. You're taking body
measurements and you're using the HUME. People don't have to
(37:38):
use the hume like you can take body measurements, take
them with a tape measure buy for five bucks ten
bucks off of Amazon.
Speaker 1 (37:43):
I'd say one time a month, every thurday.
Speaker 2 (37:46):
One time a month. Yeah, yeah, at a minimum. M hm.
I like to do I like to do personally with
my clients, like every two weeks. But you know that's
neither here nor there, you know.
Speaker 1 (37:55):
Right, I have to do them every two weeks. But
also yeah, like you said, i's never hear it's not here,
then we're there, honestly.
Speaker 2 (38:03):
And don't just weigh yourself once a week, please, guys,
like we want more data points and nothing. Mmm. I
don't understand why we only weigh ourselves once a week,
And I get it because we don't. We have an
unhealthy relationship with the scale, So I get I do
understand it, but we we The only way to get
through that is to work through it and to confront
the scale and start changing your mindset of it being
(38:25):
data instead of using it to judge yourself.
Speaker 1 (38:27):
Right, yes, not right.
Speaker 2 (38:29):
So many, so many women. And this is because I
talked about this with clients on a call last week, right,
who like listeners, probably gonna don't raise your hand if
you're driving or anything, but raise your hand. Like remember
going to weight watchers and standing in front of the
scale in front of everybody. Oh so so went up
this week? Right, like fuck that? Right, that's that's where
that toxic relationship with the scale comes from with those dieting,
(38:52):
with that dieting bullshit. We're not using the scale to
judge ourselves. We're using our build awareness, yes, and to
collect it as right.
Speaker 1 (39:01):
And then the photos. I think photos are number one, uh,
even before measurements, because measurements can stay the same. And
I'm going through that right now, and a couple of
the coaches that are doing this with me, like bodies
are changing, even the scale may be changing, but measurements
might be staying the same, or they may be going up,
maybe going down. But photos have been the paramount differently,
(39:24):
and I know a lot of people do not take them.
Speaker 2 (39:26):
Yes, And there's one I agree with that. And there's
one thing I know having worked with so many clients,
it's like the clients that haven't taken progress pictures, they
ended up regretting it later, like, yeah, I wish I
had that starting picture mm hmm. And it's again, it's
not to it's not to judge ourselves. No, it's it's
to like, let's see how far we've come, Like let's
(39:47):
see what's changed. You know what we want? We want
as many different ways of measuring progress as possible, because
we know that there's just looking at any one type
of way of measuring progress is not going to help you.
Speaker 1 (39:59):
No, and especially if if you are let's say you're
struggling with the fact that you may not see progress
the way we see progress. We have all this data,
we can show you that you are, in fact making progress.
But when you have just one piece of data, let's say,
the scale and nothing else, you're going to base all
your emotions and everything off what the scale says. But
then you don't have all the other data to collect
(40:20):
from and to look right in an unemotional.
Speaker 2 (40:23):
Way, You're going to be making decisions based off of
your emotions.
Speaker 1 (40:25):
And then you're be like, I should lower my calories.
It's like, no, you shouldn't. That's probably the last thing
you should fucking do.
Speaker 2 (40:31):
Yeah. For most people, they don't need to lower their
You know, you.
Speaker 1 (40:34):
Don't need to lower your calories consistently as you're losing weight, Okay,
usually that number will take you to your fucking goal.
And so many rarely adjust calories for my clients once
we're in it, exactly.
Speaker 2 (40:46):
Yeah, So we made an adjustment with a client last week.
Started more accurately measuring their food, right, weighing their food,
weighing all their food instead of just some of it.
Lo and behold that. You know we're losing weight again,
you know, so it's like to cut the calories. No,
we just needed to be more consistent with how we
were measuring.
Speaker 1 (41:03):
That's the thing. A lot of people are like, Oh,
I just don't think I want to weigh this stuff today. Okay,
well you don't have to, but you know your actions
need to match your goals. And you know data doesn't lie.
Speaker 2 (41:15):
Mm hmmm for sure, for sure. You know data does
not lie exactly.
Speaker 1 (41:20):
It does not. What gets measured gets managed.
Speaker 2 (41:23):
Yes, what gets managed, measure gets managed. I love that quote.
So your strength improving is a good sign of making
progress and getting that metallism built back up, your energy improving.
How your sleep is, your sleep quality, your mood and
like your biofeedback, right, your your your response to stress
and things like that. And that's another thing too, is
like dieting is stressful, losing weight can be stressful, especially
(41:46):
when you're doing it long term. So you really need
to manage your stressors in your life as especially as
a perimenopausal woman. You really need to manage your constant
stress in your life, right. And that's not to say
like there's because cortisol is not a bad thing, as
we talked about last week with doctor Nadolski. Cortisol is
(42:07):
a good thing. But it's the chronically high cortisol that
we fucking you up, and that's what's dictating your decisions
with food. It's you know, it's dictating your response to everything.
So it's not the cortisol that's making you fat. It's
the fact that you're running around chronically stressed and fatigued,
not getting good, nice right.
Speaker 1 (42:26):
And something else I want to touch on because when
you mentioned stress reminded me of I think what's hard
for people to understand is that a lot of you
guys might not even be ready for fat loss currently
because you have other things that you need to focus
on taken care of before you try to be in
a deficit. Because some of the things that you are
dealing with currently are are what's fucking your ass up.
(42:50):
So you know, like, how are you going to logically
be in a deficit which is stressful when you already
have outside stress going on and you overeat because of
that stress. Okay, let's handle the stress. Let's handle that
stress first, because that's that's your key right there, you're
actually helping you be in a deficit and be consistent.
And I don't think a lot of people think about that.
They just think about I want to go on a deficit. Okay, Well,
(43:12):
what's you got emotional eating going on? You're so fucking stressed,
You're like, you got so much shit, you sleep like shit.
Besides menapause, those things I think we talked about this
with today.
Speaker 2 (43:23):
Right, get handled. Yeah, if you don't get a good
night's sleep, your hunger hormone, the grellin goblin, right, I
call it the garden goblin, is going to be elevated.
Grelin is responsible for sending the hunger signals to your brain,
so you're it's going to be elevated. Especially if your
cortisol is elevated, then your grelin's going to be elevated.
And that happens if you're not getting a good night's sleep.
(43:44):
It's a fucking vicious cycle.
Speaker 1 (43:46):
It is.
Speaker 2 (43:46):
It is that we want to say have to manage
our lifestyle factors.
Speaker 1 (43:50):
Yeah, it's like, you know, what if what is drinking
holding you back. Maybe you can need to get a
handle in the drinking. Like for me, I quit drinking,
and I really, i'd say I focus more an exercise
and actual nutrition or anything. For like a year, I
was just really I wanted to make sure I was
just sober and I was just exercising was part of
(44:10):
my mental health with sobriety. Yeah, And then you know,
as soon as you know, I felt better and more confident.
I started focusing on my nutrition. And I think people
need to be okay with taking it in steps and
it doesn't have to be a fucking year, but handle
your shit.
Speaker 2 (44:25):
Yeah, and so you can do it in your ab
season in check Yeah, yes, for sure, I agree. I agree,
And so I wanted to talk just for a few
minutes about strength training too, and the importance of really
pushing yourself in the gym. So so often I just
see people as going through the motions, right, they get
(44:45):
three sets of eight to ten. Okay, I'm just gonna
go do do doo dooo, do fly through it, do
these do this, these bicep curls or whatever as quickly
as possible, with no intention behind it. And I'm not
actually going to challenge myself right, and we's that's.
Speaker 1 (44:57):
What I want to get in and want to get out.
Speaker 2 (44:59):
Yeah, right, get didn't get out. But if you're not
pushing yourself and close to failure with your strength training,
you're not forcing an adapt to adaptation for your muscle,
So you're not gonna be building muscle and getting stronger.
You need to be working like rate a perceived effort
the RPE scale, like how hard is this thing? For me? Right?
About seven to nine out of ten is where you
(45:21):
really want to be pushing yourself. After your set, check
in with yourself, how many more reps could I have done? Right?
If it's five or more, you didn't push yourself hard enough, right,
and be honest with yourself. If it's one or two, okay, yes,
probably the sweet spot. If you felt like there's no
way you could have done one more, that's probably where
you want to be. That's where you want to be
to get stronger and to build muscle, and that's gonna
(45:43):
build confidence too, and you're gonna start feeling better about
yourself when you start pushing yourself in the gym and
doing these hard fucking things.
Speaker 1 (45:49):
Yeah, and then I think what's super important is following
a program, yes, right, that focuses on progressive overload. So
what is progressive overload? I get that question a lot, right.
Speaker 2 (46:00):
Sure, yeah, it makes sense, yeah, for sure. So progressive
overload is just forcing an adaptation over time by continually
progressively doing more very high level, so that means adding
more weight, adding more reps, more sets, more intensity, more
time under tension, so slowing down and being intentional with
the movements that you're under or that you're doing. But
(46:23):
but the most common way is to add more weight, right,
So and and to push yourself closer to failure are
the two of the most common things that you can
do there and follow follow up structured plan for sure,
instead of just going to the gym without a plan
having fun around itis. So I today, I think I'm
going to do some of this. I'm going to see
what machines are available, and then I'm going to go.
Speaker 1 (46:40):
Do You're not going to build muscle that way?
Speaker 2 (46:43):
Right? Yeah? You might at the very beginning, because anybody
you can build muscle at the very very beginning. As
a right, you do be just barely lifting weights, But
at some point it's not going to work for you.
And it's that that point is going to come pretty quickly.
Speaker 1 (46:55):
Like I couldn't go to the gym right now and
do random workouts as like the rest of my life
for sure.
Speaker 2 (47:00):
So like, speaking of plan, like, let's give a shout
out here now, I's gonna say, Amy, right, Amy mccarlin,
what about that she shared in our Facebook group the
other day. She just hiked North Dome in Yosemite. And
she's been doing our Patreon workouts for three years now,
I know, it's pretty much since they came out. She's strong,
she's lean, She's a lean, mean fighting machine. Right. She's
(47:22):
doing home workouts too, so a lot of the our
home workouts are resistance bands with some dumbbell work in there.
You don't need a tons of fancy equipment. But it's
a progressively overloaded plan that she's been following for three
fucking years now. Yeah, getting really strong, and she's a
menopausal woman right, crushing it. So yeah, and we just hey,
by the way, we just released new Patreon workouts. It's
the beginning of this.
Speaker 1 (47:42):
Yes, challenge I actually did in for July. I did
one challenge a week for you guys too.
Speaker 2 (47:50):
That's exciting a little bit different.
Speaker 1 (47:53):
Yeah, because I think summer is hard for it. It's
not busy. I mean, we're all pivoting like a motherfucker.
So I think maybe more difficult, harder to try to
do something for thirty days rather than maybe let's eat
vegetables at every meal for one week, right, and then
the next week, let's make sure we do this. So
it's kind of like set up like that.
Speaker 2 (48:11):
Yeah, I love it. When you told me that idea,
I was like, oh, yeah, they're gonna love that.
Speaker 1 (48:15):
Yeah.
Speaker 2 (48:16):
So we have the Patreon workouts available, guys. It's there.
If you become a member of our Patreon for five
bucks a month, you get access to monthly workouts that
you can do at home. We're at the gym and
the monthly challenge is that best creating for you, guys,
And so many of our members that have been doing
them for a while now are getting great results. You
can just check our Facebook group or just you know,
listen to Amy or whatever. But it's progressively overloaded. It's
(48:38):
the boring basic shit. Okay. Yeah, we're asking you to
stick to the basic fundamentals. We're not changing up a
lot of things from month to month, but we're asking
you to push yourself hard.
Speaker 1 (48:46):
Every month with your yeah yes, yeah, joint our Patreon guys. Yeah,
five bucks a month and then ten bucks a month
for recipes and my uh I think you just said
that and my.
Speaker 2 (48:57):
Challenges Yeah yeah exactly, recipes, challenges and and the workouts
for ten bucks a month there so why not? Why not?
Speaker 1 (49:05):
And then always shout out to Cured Nutrition?
Speaker 2 (49:08):
Yes, for sure, I love them, love them. We we
just we're excited to continue working with them. Like I
said earlier, I didn't take any I haven't had a
caffeine today, but I did take my flow gummy before this.
Speaker 1 (49:18):
Give you I've been into the Serenity Gummies currently.
Speaker 2 (49:23):
Yeah.
Speaker 1 (49:24):
Yes, it's because I got my ghost my brain and
far or diet pop. I have diet fucking menopause right now.
I can't think anything like someone someone take me for
a walk.
Speaker 2 (49:38):
So how are you? How are you using the Serenity
Gummies bats and finding them.
Speaker 1 (49:43):
To be helpful for relaxing at night and helping me sleep?
Speaker 2 (49:46):
Mm hmm okay nice.
Speaker 1 (49:48):
Yeah.
Speaker 2 (49:48):
I know a lot of clients have echoed that too,
that they take them as a kind of a way
to end the night. And I mean it's a really
healthy alternative to having drink at the end.
Speaker 1 (49:56):
Of the That's the thing I was gonna say, I
don't drink, and it really you know, things are stressful
right now. It's summer. I'm in this cut. You know,
there's a lot going on with about farrocal fitness in
my son's home, and so it just helps me at
the end of the day shut everything off. But it's
not one of those things where you don't feel like
it doesn't do anything to you, right because it kind
(50:17):
of relaxes you.
Speaker 2 (50:18):
Yeah. Yeah, relaxation station for sure, in the same way,
the same way with like the float gummies. Do I
notice like this huge difference. I don't feel any different,
but I noticed like that I'm more focused, and I
notice that that has a carryover to my performance, especially
with my my my running workouts and things like that.
To me prepare for this podcast today by helping me
get dialed in. You know, about about twelve o'clock, I
(50:39):
started getting focused and making notes and stuff, and it
really helps me get dialed in.
Speaker 1 (50:43):
Nice.
Speaker 2 (50:44):
Yeah, yeah, check it out, Like you can use our
coupon code if you if you do want.
Speaker 1 (50:47):
To check them out cod CTC Yeah, cod.
Speaker 2 (50:50):
CTC Cure Nutrition dot com slash CTC I get twenty
percent off and yeah, we just love their products absolutely.
This is a great episode about yeah, like what you
can do to get ready for menopause. As you're going
through menopause, we want you to understand that you're not
fucking broken. There's a lot of bullshit out there right
from influencers and grifters. So you do have the power.
(51:11):
And if you think that you do have a problem
an issue with your hormones, please go go to your doctor.
Don't listen to people online. Okay, hormone Hannah doctor, go
to your doctor and get get your labs done.
Speaker 1 (51:23):
Yes, exactly, all right.
Speaker 2 (51:26):
Cool, great, great, great conversation today, nerdle Yeah, everybody else,
you have a good one. We'll chat soon.
Speaker 1 (51:31):
We'll see you, assume guys.
Speaker 3 (51:33):
Right, Kai Hope you enjoyed this episode, so why not
share with a friend who needs to hear it. Send
us a DM on Instagram or email us at cutthecrappod
at gmail dot com, and join our Patreon at Patreon
dot com Slash Cut the Crap Podcast. As always, we
appreciate you and thanks for being here.
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