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Libido!
I’m 42 and I have noticed a big change in libido. I’m married and what was once a healthy sexual relationship feels more like a chore these days. I read your book and a few others regarding perimenopause and everything points to me being estrogen dominant. I started DIM several months back and it’s been a life saver balancing moodiness and even anger. But I still struggle with my libido, I do think it’s improved on the DIM but not where I’d like to see it. Any recommendations on other ways to help improve this. I’m a healthy eater and prioritize my protein to match my bodyweight - minimal to no processed foods in my diet. I strength train 4-5 times a week and work in some low intensity cardio. I feel like my nutrition and movement are pretty dialed in. Thanks in advance!
Pre-workout Nutrition
You talk about fasted strength training vs fueled. Can you share a little more about the science behind fueled training and the value it can add. Also, more suggestions on what that meal can look like. You’ve mentioned rice cakes and peanut butter or protein and oats - what are some other recommendations. Is the key to focus on a good protein source or more carb heavy?
Nutrient Supplementation
Hi! I am a 49 YO perimenopause, cycles have begun to get further apart/inconsistent in the last three months, strength training 3-4x a week... I have been diagnosed with low iron back in April of this year. I have been on an added iron supplement (300 mg per day polysaccharide iron complex) and my ferrous blood levels have only budged +3 mcg/dL since then. They are now wanting to send me in for iv infusions. ~currently I am at 9 mcg/dL. Just curious what your thoughts/recommendations might be if this were a situation with your client. All my other blood work was good and in healthy levels. Also, I know that you are wary of calcium supplementation although I hear you mention osteopenia and -perosis as common conditions that are top tier as far as needing to be prevented - couldn't agree more. Could you please dive into calcium a bit as well as provide some insight as to how one would go about getting enough calcium and supporting minerals/vitamins (especially from someone who is dairy intolerant)? I was under the impression that calcium is important to strong heart function, as well. Perhaps you could provide some added information on this too :) Added thought: I feel like there are a LOT of suggestions out there when it comes to supplementation. If I were to follow all of them I would be taking a fist full of supplements multiple times a day. This is not only unrealistic it is very EXPENSIVE. I would be interested in your thoughts as to what a well rounded, daily supplementation regimen would look like for a typical perimenopausal, active Betty that doesn't involve an entire cabinet and mutiple reminders to accomplish. Thank you!
Intermittent Fasting
I know your thoughts have changed in regards to IF. My question to you is i typically take an amino blend (Optimal Amino) w in 30 min of waking and then 30 min after taking the amino blend i workout. Then i have my breakfast about an hour later after my workout. My thought on this is im not risking my muscles eating themselves at same time im not needing to eat immediately upon waking. What do you think?
Excercise snacks
Ive been fascinated about the idea of excercise snacking ever since i read about it on the Mini Pause. My question is because of my schedule i find doing 30-45min full body workouts 3 days a week works best for me. So would excercise snacking still work if i just break up those sessions into 3 10-15min sessions 3 days a week or is 60min 3x a week the optimal amount of time i should aim for? The other days are my active recovery days so im walking like 4 miles and doing yoga so im still moving all day just not lifting.
Full body weights 3 days/week
I work out with free weights 3 mornings a week from home (thanks to your inspiration) and am always crunched for time. I like to do full body each time to target each muscle group 3 times a week. So I go through a rotation of about 6 lifts alternating upper and lower body so I don’t have to rest as long in between (maybe 20-30 seconds and a little longer between each round). I try to get three sets of 8-10 reps each day (getting close to max effort). Is this going to produce as much gains as a different plan that includes more rest between sets or focuses on more specific muscle groups each day? Thanks for your thoughts.
Cardio
Ive heard that for heart health we need to get in 150 min of cardio a week but is that zone 2 or zone 3 or does it not matter? Also to add to this how do you feel about perimenopausal women doing like 15-20 HIIT workouts say 2x a week will that help or hinder? Im concerned about the whole cortisol response issue w HIIT
Red Light Therapy
My gym added a red light therapy machine that i really look forward to using. I know you have mentioned using these personally. Understanding that you are a doctor but not my doctor id love to know your thoughts on how often to use (times a week, length of time per session) and when its best to use (before working out or on recovery days) etc. Thank you!
Collagen supplements
I know you recommend collagen supplementation and I’m curious to know if you count it toward your macros? The internet seems divided on this and I tend to go over on my protein most days when I count collagen toward my protein intake. I also do a whey shake so that’s almost half my protein just in supplements. I don’t want to stop doing either though as I’ve definitely seen benefits.
Workout routine
Ive been working out at home w dumbbells for years but just got a gym membership and would love to know what sort of workout routine you would recommend for women in their 40s with no health or ohysical restrictions using the machines not free weights. I only have 3 days i can dedicate to the gym for now so would love to hear your thoughts