Timetable for Strength Training Benefits in Menopause

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What are you waiting for? Good night. If you have just been wondering how soon, how long before I see results from my strength training, this podcast episode is all about the answers for you. And spoiler alert, I want to tell you something. One of the very best things that you can do for your productivity, your creativity, your problem-solving ability is to exercise during your workday. And here's the spoiler alert and the wonderful news that it's any intensity, really. You could make it movement. You could do some foam rolling and some yoga stretches, and boom, your creativity will be better. Now, you also might find that you get a little higher benefit from doing something high intensity like high-intensity interval training, sprint interval training, which are just variations on a theme. Or you might find it more valuable if you get outdoors. But the brain benefits of high-intensity short-duration work are fairly rewarding, so you may want to take advantage. I've just come back from a 4-mile walk outdoors, sunshine, taking it all in, and it is the best time to focus, and I'm gonna use it. For your and my advantage. Here we go. I'm Debra Atkinson. You're listening to Flipping 50. I started this podcast over a decade ago to answer questions about fitness in menopause and beyond before you knew to ask them. The goal to to help accelerate your results with science and the practical application of proven protocols while living your best life. There's no more powerful health influencer in the world than a midlife woman, and it's not just about you but the 3 generations that you influence. My unique 40-year career, including being a university senior lecturer in kinesiology, an industry subject matter expert, and an international speaker, to founder of the first and the only exclusively made-for-menopause and beyond fitness membership in the world. Every week I interview experts behind the scenes and the science of optimal hormone balancing, fitness, and longevity, and share answers to our community's questions so you can have the vitality and the energy that you want, need, and deserve. First of all, if you are an email subscriber, you're already on our insiders list and you get regular emails from me. As long as you're opening them and reading them, you have heard some of this very recently. We share everything, almost everything first with our audience. So if you want to be a part of that group that gets the behind the scenes first at a time when it's right now, this is top of mind, you want to be inside. You can find a way to get there by visiting flipping50.com. And if you're new to us, here's this. If you are on our subscriber list and you did not open or read because you were busy. Here he goes. Here's the deal. You are one workout away, even potentially a warmup or a set away from strength training benefits in menopause. In this episode, you're going to learn, or you're going to get a refresher on just how soon you can expect to see those immediate results that we all crave. And unlike Amazon, you can't just get them dropped on your doorstep in a few hours, but You will be pleasantly surprised or reminded by the fact that some changes can happen in seconds. So within minutes of you starting to exercise, these things are happening. You have an increased heart rate. Really, if you were sitting down, now you're standing up, you have that happening. So that's an obvious— that means though increased blood flow back to your brain in addition to your working muscles. And because of that, a decreased level of pain, an increased sense of alertness and creativity and problem solving. So there it is. This is why statistically people who exercise during their workday, and that doesn't mean it needs to be over your lunch hour, but if you get up in the morning before work, you find a time to pull away from the work during your midday, even potentially if you exercise on a regular basis, at the end of your workday, because that's not going to come back to you and have helped you in the morning, right? But you do, number 1, solve problems easier, better, faster, potentially have better ideas, and job satisfaction scores are much higher in people who exercise on a workday. Interesting, right? But there's a lot to be said there for the own, our own, how do I feel? And what's happening with my neurotransmitters, my, yes, endorphins from exercise, but how that plays into our dopamine, our serotonin. When we feel good, we do good, we work better. There it is. You also have a release of anabolic hormones. Anabolic hormones are those that support the buildup of lean muscle mass, but testosterone and growth hormone do not take longer than seconds or minutes. To become more prevalent in your system. Now, even more so if you're doing the right kind of exercise. Remember that long and slow endurance types of exercise, that moderate level that we grew up with, really not our favorite person right now, not our favorite choice. If you really want longevity at this point, that's not what we want. Instead of more moderate exercise, what you want is more moderation of high and low intensity exercise. So play the games to murder, but that release of anabolic hormones is going to help you gain or maintain your current lean muscle mass. Blood sugar levels are reduced, and this is why it is so widely recommended by individuals who study it all day long, like the Glucose Goddess, by books that have been out for over 2 decades, like The Glucose Revolution and so many others. Recommend going for walks after meals, looking at your eating of certain foods and the order and what it is that you eat them with. So blood sugar is used for the fuel for exercise by muscles. Even 10 to 15 air squats, no resistance, just you, works. So of course, if you're lifting weights with a load or at a tempo, that causes more muscle stress, even better. You also have a release of those neurotransmitters mentioned previously, but that wasn't the goal. But this occurs more with intense exercise. Just a reminder, high-intensity interval training for short periods of time, sprint interval training. Generally sprint interval is, is related to shorter, like 8 seconds, 12 seconds, and a recovery very, very similar. So this is a very short burst. That's just a variation on high-intensity interval training. So don't let that fool you. There are so many acronyms that there's really no major distinction. If you simply remember, go really hard for somewhere, anywhere from 15 seconds to a minute and 45 seconds, you're still in anaerobic territory. Recover fully before you go again. You'll have it nailed. But those neurotransmitters are again, your dopamine, your serotonin. Those are our feel-good hormones. And you know, that is like your cape and your shield, superhero. So if you want to feel really good, bulletproof, and maybe deflect some negativity around you, definitely want to be releasing those. If you don't have them present, you're probably being a little bit more saturated by any toxicity and negativity. Around you. You also improve neuroplasticity. So if you're trying to learn a new skill, that is the growth of your brain, the ability to— I can learn new things, I can remodel. So if you're trying to learn a new language, absorb new information, you might want to push play while you're working out, meaning listen to Babbel. Learn your Spanish while you're on a walk. And/or if you can do a walking treadmill or desk bike while you're watching a webinar where you're taking in information. Intuitively, I did this in college. I would take my textbook over to the gym where I would use the StairMaster and exercise, but I would be taking in information. Reading it while I was moving, and I seem somehow to retain it better and maybe also reduce a little anxiety, purge a little adrenaline, which can make you bounce off the walls, right? So whether it's one or the other, huge benefit. So these things being the immediate gratification for those of us who are in that camp, I don't know who that would be, but How do you amplify those if we could do that? So knowing we can do all of these things within minutes of starting exercise. So if you want more of those feel-good hormones, play music that you love while you're exercising, either in your ears or just in the background, work out with a friend, do it outdoors, even an exercise video, by the way, where it feels like This person knows me, like there, there is some common denominator in that they're going through life in the same place that I am, can still feel like you're not alone doing this. You are with a friend. If you feel like the instructor gets you and is more than a drill sergeant, you know, that could do it. If you want to take advantage of learning and inspire a little creativity, if you're already working on a project, absorb a little of the content, maybe a place where you're stuck and you need some more new ideas right before you do a workout. And don't necessarily go into the workout thinking, by the time I'm done, I want a creation or a solution to this problem. But just allow yourself, you're putting it in and you're allowing it to marinate like you might, you're shrimp, if you were gonna marinate it before you put it on the grill, you're gonna just give it some time. It happens automatically. You don't have to sit there and watch it happening. But I will do this every once in a while and then find, while I'm swimming laps, for instance, something that is just rote, repeatable routine. Now you wouldn't have the same benefit if you were playing pickleball or tennis or racquetball where you are focused and concentrating on some Specific thing, not even golf, right? 'Cause it's much more skill-related. But when you are doing something rhythmic and repeatable, like running or jogging or bicycling or swimming that you are already used to, that's a great time to have, I've got this here. Maybe I'll think about, you know, what it is that's going on is sometimes not thinking about it is also very effective. That is sometimes when ideas come to you. So be open to that. And/or I will sometimes personally, I'll listen to podcasts while I'm going for a walk and listening to a podcast that is not necessarily, that's the target, that's the topic where I have a challenge that I'm working on. I don't have to do that, but I'm listening to a podcast and it is somehow causing me to brainstorm. I'm getting some ideas and inspiration from what's being talked about. And that sometimes ends up spilling out into an answer to a question that I didn't know potentially to ask. All right, next, how about within days or weeks? So we've covered within seconds or minutes, right? But within days or weeks, these strength training benefits will occur. Reduced hot flashes. Yeah, in the 24 hours after a moderate or higher intensity exercise, it's been documented that women who are suffering from hot flashes will have reduced numbers of hot flashes and/or the intensity may be reduced, or both. The same is not true, however, of low or leisurely activity.. And often I've found this true. So I will, you know, between 10 and 5 years ago, I would post information, not getting granular enough because I had a lot of people with rebuttals. And when I would say, you know, here are reasons to exercise and here are reasons to do it. And it's, you can reduce your hot flashes or reduce the frequency or the intensity or both of them. And women would report back, it's not working for me. I've exercised my whole life. It's not working. And you know, the retort, if you will, response, is it intense? Are you getting breathless? Are you reaching muscle fatigue? Because if you're not working intensely, it's not going to work as well. And that notoriously is also what researchers who interpret the results for studies in their own studies. So it's when they're doing that write-up you all did in We all did, right? In junior high when you're writing the discussion and they're writing that, okay, the conclusion is that, you know, exercise is indeed a tool, an economical and a very accessible tool for decreasing symptoms of menopause provided that it's intense enough. Those words, quote unquote, were said so many times by researchers at the end of studies and whether or not it worked. So there's something to be thinking about. I noticed that this is probably in the late '90s. So when I was really beginning to almost exclusively, I was training midlife women and/or their husbands at their request and husband had to be interested. But interestingly enough, I can remember not knowing what I know now, not knowing what I know or knew a decade ago. And I had somebody who was diligent, you know, about working on it, getting better, losing weight, and struggling with hot flashes. But I also remember that her intensity level wasn't great. In fact, she would usually try to back off when I wanted to just push her a little bit because she didn't want to be sore at all, ever. And she was also heavily into snacking. Do you remember when soybeans Soy nuts came out and they were just everywhere. And it was like, this is a replacement and this is so healthy and this has got estrogen in it. She was snacking on them pretty incessantly and having a lot of Greek yogurt. And right now, if I could go back and help her, I would suspect having a high— a diet high in soy, eating soy daily and dairy may have been inflammatory for her, causing her problems with weight loss. And that her risk of injury or frequent illness was probably related to those things. And that was getting in the way of her also getting injured. It wasn't that her intensity was ever the problem. So interesting, but there you go. Hot flashes and night sweats are all gonna be there. Vasomotor control is better if you exercise intensely. Next is continued neural connection. So that was one of the big ones. You have a big strong neural connection that happens and is starting to happen when you work out from your brain, sending a strong signal to your muscle to recruit fibers, more fibers, and do it in a stronger way, stronger signaling that continues. Studies show a large part of initial gains, the first even 8 to 12 weeks of training are still due to that strong neural connection. And during this time, heavier may not be better, especially for women in midlife with a history of injury or tendency toward it because of a reduction in estrogen. So remember that when estrogen is reduced, we found now and know that is responsible for so many things that it's in every cell of our body. Everywhere. It's not just, oh, you know, that's uterus and everything else, right? It's, it's so much more than that, that it has something to do with your muscle, your bone, your connective tissue, your ligaments, your joints. And if those are not as strong or resilient, that is a lot of pieces in a pie related to your risk of injury. So by the way, longer warmups, Longer cooldowns, more movement in between, and good nutrition and sleep are also a part of helping restore, hydrate those tissues. So really important that you're on top of that. Blood sugar control improves within minutes, right? Because that's happening, but also within days or weeks over time. If you are a regular exerciser, you have more muscle and You're moving it more frequently and consistently. We're pulling that blood sugar out of your bloodstream to either deposit it in the liver or in your muscle. Now you have a bigger bank of muscle. So you're going to bank of muscle regularly, withdrawing to use it, putting back in to restore. And it's wonderful because it keeps it out of your bloodstream, therefore out of fat storage. If you got a bigger place to use it and store it. We don't need to store fat. We believe you can look and feel as good or better as when you were younger, as long as you don't try to exercise the same way you did when you were younger to get there. We believe the science that there is saying there's no correlation between menopause and weight gain. We believe that our bodies are meant to move, and when you stop moving, you accelerate aging. Flipping 50 is for women who want to grow bolder, not older, who'd rather focus on lifting weight than losing weight and rewirement instead of retirement. They are the most powerful health influencers in the world, and they're using science to gain muscle, bone, and improve brain health now, and that their 85-year-old selves will thank them for. The Flipping 50 Show features guests and topics that help you do just that, hosted by me, Debra Atkinson, 40-year fitness professional, founder of Flipping 50, and currently flipping 60 right there with you. Strength increases due temporarily to that neural connection. Your strength is going to increase. Because of that brain sending a stronger signal to the muscle. Yes. So that is very true. When you move beyond this a little bit, you will see size or hypertrophy occur. So the first few weeks you may not see noticeable change in your definition. Some people do, I will say, because they begin to decrease the inflammation. Somehow with circulation, better circulation, even that will occur. And it's hard to tell because there's also a domino effect. You know, when you start exercising, you start thinking you're going to fuel differently. Your cravings for things may actually change, not from something sweet or rotten for you, but thinking, you know, I'm going to have maybe a piece of fruit for dessert instead. So be prepared for that and pleasantly surprised. Your fiber size will start to increase. So the muscle fiber size after those first weeks. So even into your first month, you're going to start to see that as that neural connection strengthens and continues strengthening, muscle fiber size increases, and you will start to see more tone as evidence of that. And that will happen differently. I will say that some of it is, I've had clients that hold themselves back just a little bit, fear of getting hurt, fear of re-injuring something that was already hurt prior. They will hold themselves back and not accelerate as quickly. Most of us going from zero, meaning on the couch, not consistent, not really exercising or not strength training, we will move quickly through the first couple of weeks. We will accelerate. Our speed of exercise or our progression. So you may go fairly quickly into having to lift up a heavier weight because you were just experimenting or dancing with what do I need? So expect that could be true. It won't continue. It's like dieting. If you've ever done that, you know that the first few pounds come off pretty easily. The closer you get to that goal, It's those last 3 that really are, are a struggle and harder to remove. All right. You are going to experience changes in fiber type, muscle fiber type as well. So it's less notable, but the anaerobic exercise that is strength training, it's not endurance or aerobic that uses aerobic oxygen. Much more, right? So when we go anaerobic, it's like we're using quick bursts. We actually don't use oxygen as much. There's not as much available, so it's very short-lived, but that causes a change in the fiber type. So we use that type 2 muscle fiber type far more. Fast twitch muscle fiber is so important for aging because these are lost. Type 2, twice as fast as slow as we age. If we just did nothing about it. No, that's not you. I'm not talking to that audience, right? Hopefully you're already exercising, you're already lifting, you're doing some quick change of direction and agility work on a regular basis, you know, and that could take 2 minutes most days. That's it. It doesn't take long, but to activate them, they need regular activation. So that changes in fiber type is going to help you age with more power, with more ability to react, respond. So you don't go down or you don't fall. Tendons and ligaments improve. Yeah. Right. So if you were prone to injury or have been, you need to put that in the past, right? In your mind, it's a big bonus for midlife women who have lost estrogen. And thus are more prone to injury, you'll be improving your resilience in those tendons and ligaments for everyday activities, as well as preparing to do heavier work that will be bigger stimulus for bone and for metabolism boosts down the road. So when we say, you know, within days or weeks, we don't necessarily want you to go heavy yet, right? Within weeks, because it's still, you know, more injury risk than it is benefit or reward. So take your time, go slow, but know that you're laying this foundation down that's going to help you in the future. Now what's next? Over months and lasting for years, these strength training benefits will occur. By 6 months, you will have reversed the aging effects of 179 genes associated with aging. Now, mind you, if you are a frequent flyer at this podcast, you've heard me say that before because I love this one. Don't you? I mean, geez, we don't have to— don't have to take Botox. We don't have to use collagen every day. We don't have to put on special lotion and pay X amount of money for it. We just have to lift something heavy twice weekly. And by the way, If you don't want to go to a gym, you don't want to pay for a membership. You don't want to buy dumbbells. You have things around your house and in your closets, fill up backpacks, fill up your carry-on luggage. You have heavy things you can lift. Your body does not know what shape they're in. Promise you that. Okay. So have fun with it, but twice weekly strength training for 6 months has been proven to reduce the aging effects of 179 genes that are directly associated with aging. So if you start by October 1st, because you've enrolled in our Stronger program, for instance, by April 1st, you will be younger. Pretty cool. Increased bone density. Now this one does take about 9 months to a year, and that's why most people You are doing a DEXA scan, won't schedule it. I mean, if you're doing your own, I would never schedule one for more frequently than 12 months. So do it at that time. But if you just had a DEXA and you just got a, a scare, you're just like, what? I have osteopenia or osteoporosis and I'm lifting weights. I think I'm doing things healthfully. You may be playing by the old rules, by what you learned at one point. This isn't your fault, but this is a great wake-up call. So realize now, 2024, we have known for about 8 years through scientific studies that, remember, take a long time to reach mainstream, that we can indeed reverse bone loss. You can add bone over 40, over 50, over 60. Yes. And I stopped at 70 simply because I can't say I've heard someone do that yet. If you are that person, please write in and tell us that you've done it. We have witnessed people do it in their 50s and their 60s within our community, exercising at home according to the protocols that we've suggested for them. And not everybody can do high-impact exercise. Not everybody can do heavy loads, but most people can do something more than they're doing now. I can lift heavy and I can do high impact. I still had a little osteopenia in a couple different places. I fixed it, fixed 2 out of 3. One of them, the third, was still better than it was last year, but not great. So this year I'm focusing on it. So I used Power Plate for the last, for 9 months between my prior, prior DEXA and the one that I just had. And increased all levels, but not quite out of that osteopenic zone for my left forearm. I'm right-handed, right dominant, very right dominant apparently. So I'm doing a lot of planks on my palms on my power plate because it's really the only change I can make. I can't lift any heavier with my upper body. I'm lifting 35 pounds in presses by the last set, pulling same. Doing quite a bit heavier with pulling, but pushing is probably gonna be more beneficial for the bone density. So, you know, it, it took, okay, what else can I do? And that answer was Power Plate. And I'm like, I'm on it cuz I'm 60 and I'm planning to go to triple digits in good shape. So if you're coming with me, you've got some insurance there and it's, it's no, it's not free. Yep. But a fracture costs a heck of a lot more. Yep. The hospitalization, the time, probably in a nursing home. Right. Your pick, invest where you want to, but I'm going to choose this one and get the other benefits that come with it. I'll put the link in the show notes for that. By the way, this wasn't intended to be a plug for Power Plate, but it's why I use whole body vibration. Next is reduce risk of sarcopenia. That's muscle loss and osteoporosis later in life. So it doesn't have to be later in life, as you just witnessed, right? So if you are 50 or 60, it could be happening in your 40s. And here's the deal. If you are a young woman in— even a man, a young man in their teen years or in their 20s, and they're not lifting weights, they're not actually reaching their peak bone density. That they're capable of. So, you know, that's problematic. You know, my daughter-in-law is 30 and I've told her, find a place to get a DEXA scan and I will help you with this because I think it will be a great thing to know where is your peak right now. And, and if we know that we can reverse bone losses, my guess is we may still be able to add for her. Even though it is far easier and better to lay down that bone density and lean muscle mass in teens while young girls are in puberty or just before it, and young men as well. But if we can reach that second door closing where peak muscle mass is about 30 years old— peak muscle, I'm sorry, is at 25, peak bone at 30, if I inverted that. That is correct. So we need to know where that is. But because sarcopenia muscle losses start in your 30s, right? So we are peaking at 25, we begin losses at 30. That's when sarcopenia starts. A lot of women think, oh, that, that anabolic resistance, that's something that happens to old people. I know a member told me that and I was like, no, no, no. Huh? No, it started happening in your 30s. You just didn't know about it. And you didn't notice it twice or twofold because you were busy driving the minivan with the kids, going to everything and doing everything and working, and you didn't look up. And the other thing is, until our clothes stop fitting the way we want them to, we are so much more concerned or have been in the past about vanity, how we look. And that's a good wake-up call, right? The pants that fit me last year don't this year, but it's not enough. You really don't know what that composition is. So skinny could fool you and come back to bite you. And for a lot of women who've reached midlife now, we can prevent the next generation from getting there. So muscle and bone loss historically have been issues related to metabolic disease, diabetes, cancer, heart disease, and structural issues related to falls, fractures that leads to bedrest that lead to weakness and injury directly related to falls or consequent falls. Resistance training is proven to decrease this risk, but Pilates and yoga, they're resisting gravity. Yes, but they are not resisting enough to reach muscle fatigue to give you the overload. They're on a continuum. But if we're looking at a continuum of the left is a weak support and the right is a strong support, Pilates and yoga are on the left side, not on the right side. They are wonderful for certain things. I wouldn't say cut them out, but I would say cut them down if they're taking space, time, and energy where you could be doing something more beneficial for you and your real needs now and later. So psst, sarcopenia and osteoporosis both begin in our 30s. Muscle peaks at 25, bone at 30. Losses of each begin around 30 and 35 respectively. Think about what you were doing. What were you and I doing then for exercise, even for lifestyle? What was life like? You know, I was getting heavily into marathon training. Now, throughout the marathon training, I was always diligent about strength training, and I was watching and observing my percent body fat, regularly tested that, in fact, to be sure that I wasn't losing lean muscle mass, cuz that was very important and I knew it would be for the rest of my life intuitively, I suppose, because we weren't having this large amplified discussion of menopause and muscle loss yet. But I knew that, you know, Lance Armstrong, right? You know, one of the fittest men in the world had osteoporosis. And why was that? Those— this was before cancer and cancer treatment, but too much time unweighted on a bike. So no impact, even though you are pulling on the muscles and tremendous power that he had wasn't enough to offset that. So we need the impact. So bike, bicycles, ellipticals, swimming, wonderful activities, but they will not help you get the impact that you need. So if you can't jump, you have a limited joint cartilage, you have joint replacement, you need resistance training more than anybody else does. So you do need to find a way to get that. And if those things are possible, check out, is it safe for you to do Power Plate with those? All right. And by the way, there's no more powerful health influencer in the world than a midlife woman. You may support a young woman right now who is unaware. I often ask myself this question: would 20-year-old or would 30-year-old Debra have listened to me and the advice that I would give her right now? I don't know the answer to that, but I do know that I am sticking my nose into my daughter-in-law's business and telling her, hey, If you have questions, I'm here. And if you are interested in just finding out where your bone density is now, it could change the way you age. Let me know and I will help you with that. So I'm offering it up and opening conversations. I'm sending her books by young influencers who she might wanna listen to, even if it feels like my advice or input might be a little out of the scope, it's there. So I highly recommend you do the same. Some of the things that will be coming down the pike here will be directly targeting those 30-somethings. So if you too have young adult women in your family, send them this way. I will give you a podcast episode that you can share with them, and there will be something in it for you as well, so that there's conversation prompts for you that I'll take the hard part out of maybe starting a conversation. I hope this was beneficial, and I would love to hear it if you can tell me, yes, it was. So you can weigh in by telling us in the group that you might belong to, if you're in a Facebook group, with us already based on a program. If not, I would love it if you would report. You can go to the Facebook group, Flipping 50 Insiders Group, or simply the Flipping 50 TV page. Thanks so much in advance for being here. Thank you for listening. To listen to a decade of episodes and to get the show notes, visit flipping50.com where you'll be able to find all the previous episodes. And I made it super easy to make the most of your listening time and get exactly what you want to listen to as top priority by getting the top 10 episodes in the areas you most care about, like how much protein do you need, weight loss, and other 3 ultra important topics we've identified as our community's top 5. There's no more powerful health influencer in the world than you, midlife women. So go and listen right now. Do you have a question for a podcast? A question you'd love to ask, or maybe a story you want to tell? Did you know we have a special group just for podcast question roundups and the answers? My community coaches and I provide answers daily inside of this group, but it's also where I go when I occasionally say, okay, open call for podcast questions or tell your story. 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