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Intermittent Fasting for Active Menopausal Women | Yes or No?: If you’re an active menopausal woman, you may wonder, is intermittent fasting for me? Because, let’s face it, we’re not immune to weight gain or belly fat. And your exercise needs may have changed while your habits have not. I’m not going into...

Intermittent Fasting for Active Menopausal Women | Yes or No?: If you’re an active menopausal woman, you may wonder, is intermittent fasting for me? Because, let’s face it, we’re not immune to weight gain or belly fat. And your exercise needs may have changed while your habits have not. I’m not going into...

FromThe Flipping 50 Show


Intermittent Fasting for Active Menopausal Women | Yes or No?: If you’re an active menopausal woman, you may wonder, is intermittent fasting for me? Because, let’s face it, we’re not immune to weight gain or belly fat. And your exercise needs may have changed while your habits have not. I’m not going into...

FromThe Flipping 50 Show

ratings:
Length:
37 minutes
Released:
Jun 1, 2021
Format:
Podcast Episode

Description

If you’re an active menopausal woman, you may wonder, is intermittent fasting for me? Because, let’s face it, we’re not immune to weight gain or belly fat. And your exercise needs may have changed while your habits have not. I’m not going into optimal exercise & protein habits a great deal today (though I am in an upcoming Masterclass and I’ll put the link in the show notes so you can join me on June 9). IF Again?  I’ve covered Intermittent Fasting (IF) at Flipping 50 for years. You can search on the site to find the blogs and podcasts Already there. I’m doing this update though because as we head into summer, we all tend to be far more active. I don’t want your summer fitness or healthy eating plan sabotaged. This is going to start off quite science geek. Hang in there. It comes down to kisspeptin, is a neuropeptide that’s responsible for sex hormones and endocrine and reproductive function, which also plays a significant role in maintaining healthy glucose levels, appetite regulation, and body composition. It’s also more sensitive in women than men. When it’s disrupted, our sex hormones aren’t produced and released the way we need them to be. [Stacy Sims, drstacysims.com] Intermittent fasting and keto both disrupt kisspeptin production. When your brain perceives you have a deficiency in nutrients, especially carbohydrate, women have a marked reduction in kisspeptin stimulation, which not only increases your appetite*, but also reduces your sensitivity to insulin. *Remember the increase in appetite may not happen from IF alone, but from combination of “more” exercise and IF, especially if you’re restricting calories. IF science is NOT about caloric restriction, but a restricted eating window. We're Different  Research shows intermittent fasting is more likely to cause impaired glucose intolerance in women, but not men. What happens when you layer exercise stress on top of the stress of denying your body fuel? Stress hormones like cortisol rise even higher. As you keep increasing that stress, it keeps your sympathetic drive high and reduces your ability to relax. As a result, your thyroid* activity is depressed, which will disrupt your menstrual cycle if you’re still cycling. Your body also starts storing more belly fat. *normal test results, and typical lab tests are not enough information for thyroid – know what you want to test and interpret “optimal” levels with a health coach or a functional doctor Unintentional Mistakes You Don't Realize or Deny What happens when you do an interval training session, then a strength training session, then go for a long walk? You’ve made high intensity anaerobic work an endurance event. That's problematic, especially if you fail to eat. As a woman in midlife, you’re more sensitive to endurance exercise’ having negative effects on cortisol. You decrease benefits of the HIIT, and the muscle boosting benefits of strength training since cortisol breaks down muscle and causes fat storage. You may be sabotaging your results. If you’re a “more is better” thinking woman, you may struggle with weight loss because the “additive nature” of stringing all that activity together is not the same as a regular frequency dose. You would never take an entire bottle of vitamins or prescription medicine at once, right? So now you’re likely to experience disrupted menstrual cycles, higher anxiety and stress, impaired (exercise) performance and often weight gain—not what you signed up for?! But Diets Work for Some Active Menopausal Women? Sometimes women will contend that these diets work so well for them. And they might for the first three months, because nearly any diet will yield some effects in the short term. The long term effects for female athletes, however, is endocrine dysfunction, increases in abdominal fat, more depression, and a backlash of subsequent fat gain. Female athletes perform far better in a fed state. Female athletes need to eat. If you intentionally exercise 3-5 days a week with a desired
Released:
Jun 1, 2021
Format:
Podcast Episode