Post menopausal 59 year old woman here. I started lifting weight this April and have lost 20 lbs. Weight loss was not my goal but rather a side effect. I eat carnivore! I’m currently 129 lbs, I lift as heavy as I can, do 30 mins full body workouts 5 days a week. I do not look my age and feel fantastic. I am not on HRT and never would I go that route. I do what works for me!
A million thanks Dr. Sims! I’m 61 and starting cross fit in 2 days. I’m post-menopausal. I’m vegan (whole food, not sugary and processed junk) and practice yoga. I’m lean, flexible, and “look” fit but I’m not strong at all and have poor cardio. I’ve watched so many videos about menopause which have left me so confused and not knowing what to think. Hearing her offer natural, simple alternatives backed by science is so refreshing! A lot of doctors don’t talk about fitness and nutrition. When she says 60 is not too old I feel so encouraged. Simon, please have her come back for another discussion.
@@amyclark873 the proof is in the marcro math. It's not a claim. It's very difficult to eat plant-based protein without also adding in more carbohydrates and overall calories. If you eat 30g of chicken breast, you're gonna get a lot of protein but no carbs. So the portion of your overall calorie intake goes directly to protein consumption and split into carbs or fat. it's very difficult to get enough protein in a vegan diet anyway, especially all the amino acids you need.
@aliciagc2539 Physician here. We don't have time to talk about diet and exercise in detail in a 15 minute visit. Patients come in looking for a quick fix (weight loss meds) not the tried and true things that work.
FYI: I appreciate that this podcast focuses on post menopause, as so many podcasts focus on perimenopause. However, I am 48 and post menopause so you don't have to be over 50 or 60 to be postmenopausal. Just wanted to make a point of that.
What? She looks great! She doesnt have a ton of makeup on false eyelashes and tattooed eyebrows and injected lips like most You tube females that we are used too. She is naturally beautiful and more importantly…her message is important!
It is refreshing to hear someone talk about ways us peri/menopause women can better ourselves besides using HRT! Everyone else is on the band wagon, that if you don’t get on HRT you are basically going to whither away into the sunset.
I 'follow' a lot of nutritional folks on line including Dr. Greger who just said recently '2 grams/kg is twice as much protein as you need'. Dr. Sims has so much great info on post-menopausal folks. I appreciate it. I probably won't go up to 2 g/kg protein intake, but I will make sure to increase my resistance training ! With a heart condition, don't know how far I can go on increasing the weight as opposed to increasing the reps. My WFPB diet for 5 years now, has kept me below my high school, in-shape weight. I know that exercise is great to maintain heart and brain health, and sure do appreciate the science that Dr. Sims brings to the post-menopausal health conversation. Thank you for having her on, Simon !!
That's amazing! You're on the right track with weight training. Try out my home strength training work outs combined with my high protein vegan meal ideas on my channel. I'm sure you'll benefit and see changes in your body composition :)
Yes I'm not sure about needing to go that high 🤔 most other wfpb experts seem to say 1.6g max and that level only if you are doing serious muscle building!
Yes I'm not sure about needing to go that high either 🤔 most other wfpb experts seem to say 1.6g max and that level only if you are doing serious muscle building!
Love Dr Sims but she's not up to date with the latest research on HRT or MRT. Dr Felice Gersh talks about nutrition and exercise all the time & so does Dr Mary Claire Haver. I'm doing much of what she is suggesting but got to the point recently where I really felt i needed HRT, at 57... Love my heavy strength training (i spent 17 years as a fitness instructor) 💪 & have done since I was a teenager, but i believe I'll also benefit from HRT & the research is overwhelming 👌🙏🤩
i agree with you,im 57 and i was fit all my life menopause smashed me i gained weight just looking at food HRT gel and prog tab at night has been my saving grace ive had every side effect of menopause and can get quite defensive on this topic, i have no energy to train so how can i train????????
Same here.. I am 56 and menopause hit me like a freight train at 55. I am a former marathoner, always very active, would not go for more than 3 days ever without exercise. 55 was hell- that’s when I hit rock bottom on my hormones. Started HRT 9 months ago and it makes a huge difference. Also taking testosterone.
Dr Sims is a scientist and expert physiologist. The piece on downregulated acetylcholine and its effect on muscle contraction was an epiphany. Post meno with homozygous PEMT gene 🧬 and I’m now understanding why I’m struggling with resistance training & strength
This is so me. 59, post breast cancer, too much belly fat, osteopaenia. Now motivated to get back to the gym this afternoon and starting a weight program. Thank you so much Simon & Dr Stacy.
I'm a 60 year old woman who has been in menopause since i had my hysterectomy at 35. I consider myself fairly intelligent, but half of the words she spoke went over my head.
I went from osteoporosis to osteopenia in one year after starting estradiol at age 51. My endocrinologist said it was the estradiol that improved my density that quickly even though I made dietary changes and began weight bearing exercises. It is now 4 years later and my bone density numbers have improved more though still in the osteopenia range.
I think walking it very underrated here and in general. Yes it may not increase muscle mass. But walking long distances is ao good for our mobility and longevity, its really a lost art. I think walking needs to be significant to loose fat but i found it more effective person going for an hour bush walk with a good pace (everyday or every 2nd day) going for 20 or 30 mins when it comes to walking just isnt enough. Once you walk double that you have moved your body for an hour without the stress on your body. Incorporating inclines also gets the heart rate up in a lot more gentle way. Walking for longevity plus weight training 💪
Fantastic video for post menopausal women. I will be implementing this. Regime. I am one of the lucky ones never had any symptoms going through the menopause. But now at 62 I have gained 10lbs
Thank you for this interview. You're one of the few talking about post-menopausal health; most everything I find is abot peri-menopausal health. Obviously 2 different things.
I loved this as I am one that tried hrt early on and now want to just gain strength and balance by lifting walking and clean diets We all have options. I know with hrt for me it was still a struggle to get it right cuz our foods affect the hrt with the soil chemicals etc
I don’t know if I can be helped but I do want to try.Thank you for these videos, will learn as much as I can from them and maybe just maybe surprise myself!😊
I am 67 and love to train. I go to the gym and lift heavy 5 times a week. Do indoor cycling with zwift 4 times a week, box 1x a week, cycle out on the road 1x a week and walk most days. Plus a little skipping. I would love to know how to train this amount optimally. I have more stomach width than I would like yet it is not fat according to a DEXA scan. Also interested in how Stacy views Inigo San Milan's work on building mitochondria.
I agree with the exercise portion, but the protein recommendation is quite excessive and unrealistic for the most people on a plant-based diet. I think slightly increasing protein and slightly decreasing carbs after 60 is good, but carbohydrates are still the bodies preferred source of fuel.
According to Deborah Atkinson, founder of flipping 50, postmenopausal women need longer recovery time so she recommends lifting twice a week only, allowing 72 hours for recovery. Could you please address this?
Can we talk about the “bone density” industry, and how density of bone shown on an X-ray does not correlate to whether or not you’ll have breaks or issues with bones in general? Dense bones can still be brittle and result in bad breaks??
We have from dr Stacy Sims a study showing that high recreational PA activity (walking) is efficient for weight loss at 50-59 yrs old group, compared to later age groups. I find upseting framing a negative mindset for women around moderate intensity exercise, when we know that a mix of aerobic activities, HIIT and strength resistance addresses all things on the table. Plus. cardio may be a starting point for some women that dont do any type of movement, are scared of RT and can help with transition to resistance training. Moreover, HIIT is taxing on SNS and paired with RT it may be even more without proper rest, we need to address this when talking about managing stress levels. Increasing protein in the daily diet is still a calories in - calories out conversation, as we know that it is about thermic effect of food, muscle being metabolically active etc. Lets not create the impression that for women is different. It is exactly the same principle for losing weight: CICO, ofc looking at input vs output variables and adressing it with the appropriate tools. I would raise a principle question: isn't it misleading to provide general health advices - resistance training, addressing gut microbiome as we age, increasing protein needs as we age etc - and framing it for women? I feel we go into the opposite direction where now we just put "women" next to general health advices. In the end, these are the same principles to address health as we age, general for everybody, women and men. We start doing a deservice to society and in the end to women, as we are excluding women from general health conversations. I myself learnt a lot about adderessing health as we age from men addressing to men, even better, without creating a panic mindset. If we look now on discussions forums, so many women are mentioning hormones and feel stuck a priori before even checking the basic boxes of a healthy lifestyle.
That's great Dr Sims I totally understand resistance training! but what about if you have arthritis and can't do heavy anymore and poor joints! Add to this related combination of weight gain, visceral fat, muscle weakness and loss, is familial hypercholesterolemia with years of statins/ezetimibe 😩🤷🏻♀️🙏🏻
Please can someone (Simon ?) explain the 12 minute workout she describes ? what is 10 Deadlifts @ 75%, How much weight should i use (if a beginner or intermediate) ?, does it mean 10 reps of deadlift within 1 minute and rest of the minute sprint on an exercise bike ? and one minute rest and repeat for 6 times ? if I do only deadlift then i dont exercise any other muscle groups in a different workout ?
@@Daniele__D9 she is referring to 75% of your one rep max done for 10 reps, immediately followed by a Sprint interval for the remainder of the minute. This workout is terrible for the majority of the population. She's combining a very technical high risk movement with a Sprint interval that's going to fatigue you and dramatically increase the risk of injury on subsequent sets.
@Daniele__D9 if you are a beginner. Your going to lift light and have proper form. Increase weight as you body adjusts to weights. If you lift too heavy as a beginner you risk injury. As an intermediate lift as heavy of a weight where you reach failure at 8 reps.
Is a dead lift one where you bend down pick up a bar bell or heavy weight then bend back up with it? As opposed to curls and kick backs? I’m doing those but want to start dead lifts too. Thanks.
@@adeletaylor4327 Yes that is a deadlift, but..This is a lift that you need proper coaching for. Even with that said, I'd still argue it's not a lift the majority of people should be doing due to a high risk of injury.
It would take me a year of weightlifting to reach the potential to lift heavy. Problem is most women don’t have the muscle in place to lift as heavy as she is recommending. Obviously lifting any weight is better than none.
@@lindavanwey5044 Not sure where you get “most women” but like she said, it’s relative so each person does what they can & think how much stronger you’ll be in one year, bones included
IT is my understanding its 2 g per kg of lean body mass/LBM (you can go online and find calculators that take into account gender, height, etc). That is 0.907185 gram per pound (most people round up to 1 gram per pound LBM).
Thanks for this episode. However 2 grams of protein for each kilogram of weight seems excessive and hard to reach (for many of us), It might mean protein shakes all day long. Perhaps this recommendation is for total lean or ideal weight in kilograms?
It's not that hard to achieve that on a vegan diet actually. I have many high protein meal ideas on my channel to help you meet your protein targets. If you're resistance training 4-5x a week, you need to match that with higher protein intake to build/retain muscle mass! :) Ofcourse if you're sedentary, you may not need as much protein.
I'm 61 and easily manage to get 120-130 g of protein everyday: egg, eggwhites, collagen in coffee in the morning with some cheese in the eggs. Salad with chicken breast at lunch, veg and shrimp/fish/chicken/meat for dinner and Greek yogurt with a half scoop of protein powder after supper. Probably harder if vegan but not impossible nor do you need to drink protein shakes all day.
@@MrsSlimOnPlants Yes it is if you don't want to be eating nothing but beans all day. I've been vegan for 20 years and I've never come close to that. I generally have about .8 grams of protein per kg per day and I feel perfectly great.
@@alexandrapadilla4768 creatine makes your muscles hold water . I have been on it for 6 weeks and I have gained 4 to 5 lbs . You should be concerned about weight gain unless your clothes are getting tighter in the waist . That is how I see it . There are many benefits to creatine . Also if you are lifting weights you could be gaining weight. I have lifted weights for 30 yrs and when I first started I gained weight .
You are losing muscle every day as you age, becoming less active without realizing it, and not truly tracking your energy intake accurately. Fix those 3 things and ANYBODY will get leaner.
I’m 61 and I sometimes I suffer with severe bloating after I eat, it’s worse particularly if I’ve eaten a whole apple. Is ashwaganda ok if you have hypothyroidism? I heard creatinine is dangerous for the liver is this true ??
You might want to give keto a shot. Only very low-carb keto/sometimes carnivore got rid of my horrific bloating. Plants, fruit, dairy, grains, lentils and I just don't mix well. Once I hit perimenopause, I started to get bloated from all of those due to sudden inflammation and food intolerances.
Her bias against HRT is really annoying. My muscle increased a lot after using my estradiol patch coupled with mirena IUD that I had previously. It's great she pushes "plant/natural" estrogen, but don't say meds don't work.
@@Annapurna818 How overweight was she? How much alcohol did she consume? How little muscle did she have? What was her family history of BC? How metabolically unhealthy was she? How little exercise did she get?
HRT saved my life once I hit menopause. Took care of sleep disturbances, stopped weight gain, maintained lean muscle, eradicated brain fog, gave me energy, gorgeous skin, bone density and a great libido. All my labs now are fantastic too. I wouldn't be without HRT. Ignore the fear-mongers.
The protein stuff is hard to take seriously, given what we know about protein and cancer. Sure, after 60 you may need to go up, but before that... Are there actual papers backing this up? She does sound like she knows what she's talking about when it comes to the weight lifting and fitness. In my gym there are quite a few older ladies lifting significant amounts and the bone mineral density stuff seems pretty clear. Also the cardio tip here (hitt) is helpful.
Post menopausal 59 year old woman here. I started lifting weight this April and have lost 20 lbs. Weight loss was not my goal but rather a side effect. I eat carnivore! I’m currently 129 lbs, I lift as heavy as I can, do 30 mins full body workouts 5 days a week. I do not look my age and feel fantastic. I am not on HRT and never would I go that route. I do what works for me!
A million thanks Dr. Sims! I’m 61 and starting cross fit in 2 days. I’m post-menopausal. I’m vegan (whole food, not sugary and processed junk) and practice yoga. I’m lean, flexible, and “look” fit but I’m not strong at all and have poor cardio. I’ve watched so many videos about menopause which have left me so confused and not knowing what to think. Hearing her offer natural, simple alternatives backed by science is so refreshing! A lot of doctors don’t talk about fitness and nutrition. When she says 60 is not too old I feel so encouraged. Simon, please have her come back for another discussion.
Getting her 2 grams per kilo of protein as a vegan is very difficult with excess calories.
@@cynthiabroze what proof do you have of that claim?
@@amyclark873claim? What claim? I’m speaking of my personal experience trying to get enough protein in my diet without excessive calories.
@@amyclark873 the proof is in the marcro math. It's not a claim. It's very difficult to eat plant-based protein without also adding in more carbohydrates and overall calories. If you eat 30g of chicken breast, you're gonna get a lot of protein but no carbs. So the portion of your overall calorie intake goes directly to protein consumption and split into carbs or fat. it's very difficult to get enough protein in a vegan diet anyway, especially all the amino acids you need.
@aliciagc2539 Physician here. We don't have time to talk about diet and exercise in detail in a 15 minute visit. Patients come in looking for a quick fix (weight loss meds) not the tried and true things that work.
FYI: I appreciate that this podcast focuses on post menopause, as so many podcasts focus on perimenopause. However, I am 48 and post menopause so you don't have to be over 50 or 60 to be postmenopausal. Just wanted to make a point of that.
@@angelapatel00 yes without the sales pitch. Loved this podcast
What? She looks great! She doesnt have a ton of makeup on false eyelashes and tattooed eyebrows and injected lips like most You tube females that we are used too. She is naturally beautiful and more importantly…her message is important!
HRT saved my live two years ago❤ resistance training was not possible for me without HRT.
It is refreshing to hear someone talk about ways us peri/menopause women can better ourselves besides using HRT! Everyone else is on the band wagon, that if you don’t get on HRT you are basically going to whither away into the sunset.
Am 72 and worked out most of my life with weights and still do, am at my highschool weight. Thank you for this video.
❤❤❤❤
Love DrSims. She is a trailblazer and we are here for it!
I 'follow' a lot of nutritional folks on line including Dr. Greger who just said recently '2 grams/kg is twice as much protein as you need'. Dr. Sims has so much great info on post-menopausal folks. I appreciate it. I probably won't go up to 2 g/kg protein intake, but I will make sure to increase my resistance training ! With a heart condition, don't know how far I can go on increasing the weight as opposed to increasing the reps. My WFPB diet for 5 years now, has kept me below my high school, in-shape weight. I know that exercise is great to maintain heart and brain health, and sure do appreciate the science that Dr. Sims brings to the post-menopausal health conversation. Thank you for having her on, Simon !!
That's amazing! You're on the right track with weight training. Try out my home strength training work outs combined with my high protein vegan meal ideas on my channel. I'm sure you'll benefit and see changes in your body composition :)
Yes I'm not sure about needing to go that high 🤔 most other wfpb experts seem to say 1.6g max and that level only if you are doing serious muscle building!
Yes I'm not sure about needing to go that high either 🤔 most other wfpb experts seem to say 1.6g max and that level only if you are doing serious muscle building!
This!!! ❤TU #59 strength training for 35 years as served me well, I’m grateful. I’ve had issues, but strength training has helped imo!!
Love Dr Sims but she's not up to date with the latest research on HRT or MRT. Dr Felice Gersh talks about nutrition and exercise all the time & so does Dr Mary Claire Haver. I'm doing much of what she is suggesting but got to the point recently where I really felt i needed HRT, at 57...
Love my heavy strength training (i spent 17 years as a fitness instructor) 💪 & have done since I was a teenager, but i believe I'll also benefit from HRT & the research is overwhelming 👌🙏🤩
@@lizzyeden2478 fully agree! HRT is very protective for CAD, brain health.
i agree with you,im 57 and i was fit all my life menopause smashed me i gained weight just looking at food HRT gel and prog tab at night has been my saving grace ive had every side effect of menopause and can get quite defensive on this topic, i have no energy to train so how can i train????????
Same here.. I am 56 and menopause hit me like a freight train at 55. I am a former marathoner, always very active, would not go for more than 3 days ever without exercise. 55 was hell- that’s when I hit rock bottom on my hormones. Started HRT 9 months ago and it makes a huge difference. Also taking testosterone.
Dr Sims is a scientist and expert physiologist. The piece on downregulated acetylcholine and its effect on muscle contraction was an epiphany. Post meno with homozygous PEMT gene 🧬 and I’m now understanding why I’m struggling with resistance training & strength
This is so me. 59, post breast cancer, too much belly fat, osteopaenia. Now motivated to get back to the gym this afternoon and starting a weight program. Thank you so much Simon & Dr Stacy.
@@Happijac please don't forget the HRT, it will save your bones❤️
@@IceQueeny Couldn’t have it because of the breast cancer 😩
@@IceQueenyCouldn’t have it because of the breast cancer 😩
@@IceQueeny HRT is contraindicated with history of breast cancer , see @Happijac's original comment
@@IceQueenyterrible advice.
Creatine, trace minerals, ashwaghanda, berberine for blood glucose, magnesium for the brain.
What is ashwaghanda for?
Calming 🕉️
I needed to hear this 5 years ago. So glad I stopped by and watched this video.
I'm a 60 year old woman who has been in menopause since i had my hysterectomy at 35. I consider myself fairly intelligent, but half of the words she spoke went over my head.
I went from osteoporosis to osteopenia in one year after starting estradiol at age 51. My endocrinologist said it was the estradiol that improved my density that quickly even though I made dietary changes and began weight bearing exercises. It is now 4 years later and my bone density numbers have improved more though still in the osteopenia range.
I think walking it very underrated here and in general. Yes it may not increase muscle mass. But walking long distances is ao good for our mobility and longevity, its really a lost art.
I think walking needs to be significant to loose fat but i found it more effective person going for an hour bush walk with a good pace (everyday or every 2nd day) going for 20 or 30 mins when it comes to walking just isnt enough. Once you walk double that you have moved your body for an hour without the stress on your body. Incorporating inclines also gets the heart rate up in a lot more gentle way.
Walking for longevity plus weight training 💪
Fantastic video for post menopausal women. I will be implementing this. Regime. I am one of the lucky ones never had any symptoms going through the menopause. But now at 62 I have gained 10lbs
Long hikes in nature. Mental and physical benefits
At 73 I have been doing it wrong!!! Thank you so much!!!
weight just fell off when I started HRT, like a new life
Thank you! This interview is awesome and just what I needed!
Thank you for this interview. You're one of the few talking about post-menopausal health; most everything I find is abot peri-menopausal health. Obviously 2 different things.
You’re welcome
I loved this as I am one that tried hrt early on and now want to just gain strength and balance by lifting walking and clean diets
We all have options. I know with hrt for me it was still a struggle to get it right cuz our foods affect the hrt with the soil chemicals etc
Would you please demonstrate the exercises? Is there an app that I can use to do the exercises along?
I don’t know if I can be helped but I do want to try.Thank you for these videos, will learn as much as I can from them and maybe just maybe surprise myself!😊
Thank you so much! Excellent information.
Thanks so much. I’ve been looking for these answers for years 🙏🏼❤️
I am 67 and love to train. I go to the gym and lift heavy 5 times a week. Do indoor cycling with zwift 4 times a week, box 1x a week, cycle out on the road 1x a week and walk most days. Plus a little skipping. I would love to know how to train this amount optimally. I have more stomach width than I would like yet it is not fat according to a DEXA scan. Also interested in how Stacy views Inigo San Milan's work on building mitochondria.
We have to work hard and feel hungry a lot of the time, that’s what I do at 44 to stay lean. I eat a lot of protein as well, and no junk food.
53 year old. HRT is a godsend.
@@tallspicy same here. HRT saved my live❤️
Огромное человеческое спасибо! Максимум информации без лишнего мусора и нагнетания интриги. ❤ Из России с любовью.
I agree with the exercise portion, but the protein recommendation is quite excessive and unrealistic for the most people on a plant-based diet. I think slightly increasing protein and slightly decreasing carbs after 60 is good, but carbohydrates are still the bodies preferred source of fuel.
According to Deborah Atkinson, founder of flipping 50, postmenopausal women need longer recovery time so she recommends lifting twice a week only, allowing 72 hours for recovery. Could you please address this?
Can we talk about the “bone density” industry, and how density of bone shown on an X-ray does not correlate to whether or not you’ll have breaks or issues with bones in general? Dense bones can still be brittle and result in bad breaks??
We have from dr Stacy Sims a study showing that high recreational PA activity (walking) is efficient for weight loss at 50-59 yrs old group, compared to later age groups. I find upseting framing a negative mindset for women around moderate intensity exercise, when we know that a mix of aerobic activities, HIIT and strength resistance addresses all things on the table. Plus. cardio may be a starting point for some women that dont do any type of movement, are scared of RT and can help with transition to resistance training. Moreover, HIIT is taxing on SNS and paired with RT it may be even more without proper rest, we need to address this when talking about managing stress levels.
Increasing protein in the daily diet is still a calories in - calories out conversation, as we know that it is about thermic effect of food, muscle being metabolically active etc. Lets not create the impression that for women is different. It is exactly the same principle for losing weight: CICO, ofc looking at input vs output variables and adressing it with the appropriate tools.
I would raise a principle question: isn't it misleading to provide general health advices - resistance training, addressing gut microbiome as we age, increasing protein needs as we age etc - and framing it for women? I feel we go into the opposite direction where now we just put "women" next to general health advices. In the end, these are the same principles to address health as we age, general for everybody, women and men. We start doing a deservice to society and in the end to women, as we are excluding women from general health conversations. I myself learnt a lot about adderessing health as we age from men addressing to men, even better, without creating a panic mindset. If we look now on discussions forums, so many women are mentioning hormones and feel stuck a priori before even checking the basic boxes of a healthy lifestyle.
That's great Dr Sims I totally understand resistance training! but what about if you have arthritis and can't do heavy anymore and poor joints! Add to this related combination of weight gain, visceral fat, muscle weakness and loss, is familial hypercholesterolemia with years of statins/ezetimibe 😩🤷🏻♀️🙏🏻
Can you put her workout protocol in the description? She specifically outlined a resistance training and sprint combination. Please help.
Thanks so much!!!!!
Please can someone (Simon ?) explain the 12 minute workout she describes ? what is 10 Deadlifts @ 75%, How much weight should i use (if a beginner or intermediate) ?, does it mean 10 reps of deadlift within 1 minute and rest of the minute sprint on an exercise bike ? and one minute rest and repeat for 6 times ? if I do only deadlift then i dont exercise any other muscle groups in a different workout ?
@@Daniele__D9 she is referring to 75% of your one rep max done for 10 reps, immediately followed by a Sprint interval for the remainder of the minute. This workout is terrible for the majority of the population. She's combining a very technical high risk movement with a Sprint interval that's going to fatigue you and dramatically increase the risk of injury on subsequent sets.
@Daniele__D9 if you are a beginner. Your going to lift light and have proper form. Increase weight as you body adjusts to weights. If you lift too heavy as a beginner you risk injury. As an intermediate lift as heavy of a weight where you reach failure at 8 reps.
Is a dead lift one where you bend down pick up a bar bell or heavy weight then bend back up with it? As opposed to curls and kick backs? I’m doing those but want to start dead lifts too. Thanks.
@@adeletaylor4327 Yes that is a deadlift, but..This is a lift that you need proper coaching for. Even with that said, I'd still argue it's not a lift the majority of people should be doing due to a high risk of injury.
@@adeletaylor4327 yes
Does it have to be jump roping? Can it be a rebounder trampoline?
@@salcutino9911 yes, it can - According to Dr Stacy Simms website 😀
Yes
What do you recommend if you have bad knees for the interval portion of the training?
What about a rebounder?
What might high intensity look like for someone with a bad knee who can walk but can’t run, bike, or jump?
Swimming fast back & forth maybe with flippers if u can do this. Start slower build up get a sense of your capacity
Battle ropes?
Try rowing
Swim, cycle
The rowing machine is top notch
It would take me a year of weightlifting to reach the potential to lift heavy. Problem is most women don’t have the muscle in place to lift as heavy as she is recommending. Obviously lifting any weight is better than none.
@@lindavanwey5044 Not sure where you get “most women” but like she said, it’s relative so each person does what they can & think how much stronger you’ll be in one year, bones included
How about walking with a weighted vest including hills and uneven surface??
How do I calculate how much protein I need if I’m overweight? 2 grams per current body weight or healthy body weight?
IT is my understanding its 2 g per kg of lean body mass/LBM (you can go online and find calculators that take into account gender, height, etc). That is 0.907185 gram per pound (most people round up to 1 gram per pound LBM).
Healthy body weight
@@sandraelder1101 google The Lyon Protocol Gabrielle-Lyon.pdf she breaks it down beautifully.
thanks
Thanks for this episode. However 2 grams of protein for each kilogram of weight seems excessive and hard to reach (for many of us), It might mean protein shakes all day long. Perhaps this recommendation is for total lean or ideal weight in kilograms?
It's not that hard to achieve that on a vegan diet actually. I have many high protein meal ideas on my channel to help you meet your protein targets. If you're resistance training 4-5x a week, you need to match that with higher protein intake to build/retain muscle mass! :) Ofcourse if you're sedentary, you may not need as much protein.
I'm 61 and easily manage to get 120-130 g of protein everyday: egg, eggwhites, collagen in coffee in the morning with some cheese in the eggs. Salad with chicken breast at lunch, veg and shrimp/fish/chicken/meat for dinner and Greek yogurt with a half scoop of protein powder after supper. Probably harder if vegan but not impossible nor do you need to drink protein shakes all day.
I did see on another site if you're obese, you base it on ideal weight otherwise it could be excessive
@@MrsSlimOnPlants Yes it is if you don't want to be eating nothing but beans all day. I've been vegan for 20 years and I've never come close to that. I generally have about .8 grams of protein per kg per day and I feel perfectly great.
Took 5 grams of creatine a day for 2+ months and gained weight. What should I do?
@@alexandrapadilla4768 creatine makes your muscles hold water . I have been on it for 6 weeks and I have gained 4 to 5 lbs . You should be concerned about weight gain unless your clothes are getting tighter in the waist . That is how I see it . There are many benefits to creatine . Also if you are lifting weights you could be gaining weight. I have lifted weights for 30 yrs and when I first started I gained weight .
Can one ..at 65 do the lifts with dodgy knees?
Absolutely. Do compound movements and obviously no squats. You can also use resistance bands.
You are losing muscle every day as you age, becoming less active without realizing it, and not truly tracking your energy intake accurately.
Fix those 3 things and ANYBODY will get leaner.
I’m 61 and I sometimes I suffer with severe bloating after I eat, it’s worse particularly if I’ve eaten a whole apple.
Is ashwaganda ok if you have hypothyroidism?
I heard creatinine is dangerous for the liver is this true ??
Cut back on sugary plants and see what happens
@@suzie9927 try peppermint tea really good for bloating
You might want to give keto a shot. Only very low-carb keto/sometimes carnivore got rid of my horrific bloating. Plants, fruit, dairy, grains, lentils and I just don't mix well. Once I hit perimenopause, I started to get bloated from all of those due to sudden inflammation and food intolerances.
Her bias against HRT is really annoying. My muscle increased a lot after using my estradiol patch coupled with mirena IUD that I had previously. It's great she pushes "plant/natural" estrogen, but don't say meds don't work.
Agree. I am 64 and on full replacement of hormone therapy. Absolutely putting on muscle with my workouts that wasn't happening previously.
HRT is hella dangerous.
Yah my sister was one of those that got cancer and died from HRT
@@Annapurna818 How overweight was she? How much alcohol did she consume? How little muscle did she have? What was her family history of BC? How metabolically unhealthy was she? How little exercise did she get?
HRT saved my life once I hit menopause. Took care of sleep disturbances, stopped weight gain, maintained lean muscle, eradicated brain fog, gave me energy, gorgeous skin, bone density and a great libido. All my labs now are fantastic too. I wouldn't be without HRT. Ignore the fear-mongers.
The protein stuff is hard to take seriously, given what we know about protein and cancer. Sure, after 60 you may need to go up, but before that... Are there actual papers backing this up? She does sound like she knows what she's talking about when it comes to the weight lifting and fitness. In my gym there are quite a few older ladies lifting significant amounts and the bone mineral density stuff seems pretty clear. Also the cardio tip here (hitt) is helpful.
What a lovely introduction … let’s introduce you to so and so, she is menopausal…. 😂😂😂😂😂😂😂😂
TanklesSSf RiisaiiiepthsDr.. I’mmmsiirr
Plastic surgery?
Dr.Sims doesn't look healthy
What are you even talking about? Because she's not presenting herself as a femme bot with a bunch of botox and makeup?