DeepSummary
The podcast episode features a conversation between Dr. Mindy Pelz and Marie Forleo, discussing three key ways for women to preserve muscle mass as they age, especially during perimenopause and post-menopause. The first principle is lifting heavy weights, emphasizing the importance of proper form and gradually increasing weight. They share personal experiences and strategies, such as incorporating weightlifting into their routines and finding enjoyable ways to make it a habit.
The second principle revolves around consuming enough protein, aiming for at least 30 grams per meal and 1 gram per pound of desired body weight. They offer practical tips like adding protein powder to coffee, incorporating plant-based options like lentils, and timing protein intake around workouts for optimal muscle synthesis.
The third principle focuses on managing stress levels and balancing hormones, particularly testosterone. They discuss the intricate relationship between stress, adrenal function, and hormone production, emphasizing the importance of self-care practices and mindset shifts to reduce chronic stress and support overall hormone balance.
Key Episodes Takeaways
- Lift heavy weights and gradually increase the weight to build and preserve muscle mass as women age.
- Aim for at least 30 grams of protein per meal and 1 gram per pound of desired body weight to support muscle synthesis.
- Manage stress levels and prioritize self-care practices to balance hormones, particularly testosterone, which is crucial for muscle maintenance.
- Find enjoyable ways to incorporate strength training, whether through weightlifting, yoga, dance, or other forms of exercise.
- Listen to your body and adopt an individualized approach, aiming for progress rather than perfection.
- Timing protein intake around workouts can optimize muscle recovery and growth.
- Adopt an empowering mindset that embraces the aging process as an opportunity for growth and strength.
- Reducing chronic stress can support adrenal function and hormone production, which are essential for muscle preservation.
Top Episodes Quotes
- “For me, that's my own message. I'm getting older, and I'm getting stronger, and I'm proven into myself with the debt, like, oh, I'm on now.“ by Marie Forleo
- “So the stress, I strongly feel, is the most important thing for balancing hormones, because each environment you put yourself in, that's massively stressful. Um, the hormones are going to adapt, and if you stay in that environment for months and years, your hormones were going to tank.“ by Dr. Mindy Pelz
- “When I lift weights or to be perfectly honest, I do any fairly intense workout where I am strength training. And even though if it's in the form of yoga or in the form of dance, like, we're still building muscle just in a different way.“ by Marie Forleo
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Episode Information
The Resetter Podcast with Dr. Mindy Pelz
Dr. Mindy Pelz
4/8/24
Marie Forleo joins Dr. Mindy to dig deep into how exactly women can preserve muscle mass as they age. Together they distill complex principles into actionable steps, tailored for both perimenopausal and post-menopausal perspectives. From nuanced insights to personal anecdotes, you will get a blend of depth and entertainment, courtesy of Marie's infectious humor. Whether you're scribbling notes or simply absorbing the wisdom, this episode promises invaluable insights for anyone seeking to maintain muscle through the aging journey.
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep230
Check out our fasting membership at resetacademy.drmindypelz.com.
Please note our medical disclaimer.