runrgrrll's Notizen, 23 Apr 24

Your training schedule is good, you are doing strength training and light cardio. Have you looked at food macro? Are you consuming required protein, fat and carbs? 

Just don’t fast to the point you are negativity impacting your lean mass, and be sure to keep that protein high! 😎 Best of luck! 

Thanks so much!! Will be sire to eat lots of protein  

Hey Bal Likely not. I'm jn this shitty female phase of menopause. I used to drop weight so easy as I have always been active and athletic but it's a real chore now. I also stink at planning or cooking amd eat to survive I have to lose 10lbs before I head to France in August ....mountains mountains mountains  

Perimenopause is running strong in my household currently as well. The struggle does certainly “level up” things for the ladies during these times. Focusing on nutrition and regular bloodwork has been the protocol in our household and seems to help a lot. We have a good nutritionist and naturopath helping my wife navigate things. That has made a huge difference. Most GPs, family doctors, etc. (at least in our experience) have very little education, experience, or knowledge when it comes to dealing with this seemingly common situation.  

Yes menopause is a real shit show!! I'm on my second 36 fast this week and hope to see the scale move even a little tomorrow Never struggled like this 😪  

I'm coming to the end of menopause. But it took 9 years of pain before a doctor would help me. I saw an endocrinologist. I've been on estradiol patches and testosterone gel for a year and I got to say I feel so good now. I couldn't lose weight until I got my hormones figured out. I hope it works for you as well 👍 

I had to drop 15 lbs before my race and I consulted someone and it worked for me. I had to cut grains, dairy, sugar, corn and soya and alcohol. This helped to reach my goal weight without any issues. I was eating rice, quinoa for carbs and plants of protein and berries. I am sure you will be successful and all the best. 

You might want to look at the research from Dr Stacy Sims, an exercise physiologist ande nutritionist who works with elite athletes and points out that in terms of diet and exercise, women are not small men. She has a lot to say about hormone changes and training across lifespan, and is not a fan of fasting or zone 2 training for women, but really pushes heavy lifting. Her book Next Level focuses on crushing goals through menopause, and is excellent. You might want to check out her website and many Youtube interviews. I'm nowhere near your level of athlete, but reading her stuff helped me realized I was actually hanging onto extra weight because I wasn't eating enough or lifting enough. Which was a gamechanger for me. Good luck! No reason you can't beat those 10 pounds by August!  

@Baggins: I’ll have to pass that onto my wife as she is going through similar issues. Another good author to check out is Mike Matthews. His books Thinner, Leaner, Stronger (for women) and Bigger, Leaner, Stronger (for men), as well as Muscle For Life are also good resources for anyone who is interested. Training and meal plans, sone free downloadable content, and possibly at your local library for no charge 😉 

Hi, I have been in menopause for 9 years, a real struggle. I need to 12 to 15 lbs. I do find fasting works, and eat high protein, very low carbs.. but I need to be disciplined on weekends.