So those of you that have been really losing muscle, you're going
to want to listen to this tip.
Two, you become more insulin resistant.
I know as estrogen goes down, insulin resistance goes up.
It sucks.
I know, but there's a way out using the tools.
Dr.
Mindy here and on this video, I'm going to go through my favorite exercise and
fasting tips for post-menopausal women.
Ladies I've been listening.
I see your comments on my YouTube live my Instagram.
I haven't left you out.
This is specific to post-menopausal women and these five tips will absolutely
accelerate your results with your health.
So I'm super excited to give them to you.
And if you're new to my channel, welcome, I'm on a mission to get a
million people here, fasting this year.
Fasting is our way out of chronic disease.
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Just adore you.
Thank you for everything that you guys do.
Okay.
Ready?
I got five tips.
Before I give you those five tips though.
I just want to make some key points.
Women, if you are past menopause, you have four major issues going on in your body that
need to, when you're looking at exercise, when you're looking at fasting, we need to
customize the both of those healing tools to be able to overcome these four things.
First you're losing muscles.
Right?
I mean, I'm 51 years old.
I'm almost over that hump into the post-menopausal range.
And I have to fight for muscle like nobody's business.
I didn't have to do that at 31.
So those of you that have been really losing muscle, you're going
to want to listen to this tip.
Two, you become more insulin resist.
I know as estrogen goes down, insulin resistance goes up.
It sucks.
I know, but there's a way out using the tools.
Okay.
Third key point is you're less collagen.
You can see it in the mirror, with the wrinkles, but you're also going to
see it in working out post-menopausal women are more prone to injury.
So I've got a couple hacks for you to make sure that we keep
your college in production up.
And then of course, the other key point that isn't really necessary to
say, but I'm going to say it anyways, which is our hormones are already
depleted, especially our sex hormones.
So estrogen, progesterone and testosterone tend to be the lowest
post-menopausal good news is estrogen and progesterone are supposed to be low,
but testosterone doesn't have to be low.
So we'll talk about that.
So here are my tips.
Ready?
Tip number one more.
Strength, training less.
And if you're watching this video and you aren't post-menopausal yet, I
really encourage you that after the age of 40, every woman needs to take her
marathon running shoes and retire them.
I'm not saying that you don't do cardio.
But you need to put those running shoes away and pick up the weights.
So you are going to find more strength.
Obviously you're going to find better posture for those of you feel like as
you're aging, you're hunching over, you're going to find that you become less injured
and you're gonna find that you are burning fat better when you switch your workout
from cardio to strength training, and you start building muscle really, really key.
Okay.
Second.
When you fast, I want you to break your fast with protein, and I want
you to do this almost every time.
So post-menopausal women.
We have to really focus on building up muscle.
We have more protein requirements.
So go ahead and do your fasting.
But when you break your fast, break it with protein.
A lot of times, what I will do is I will just do like a sausage or
I'll do like a hard-boiled egg.
I'll do some protein rich meal to break my fast, because I know that
I, every day I step on this planet, I got to fight for that muscle.
So I love to fast to keep me lean, but then I want to get that protein right
back in so I can stimulate mTOR and start to build muscle more efficient.
Okay.
Number three, you're going to up your college in production or intake, I should say.
Cause your production's going to.
30% of your collagen production, the internal collagen production is going to be
lost in the first five years of menopause.
This is why we start to see so many wrinkles.
This is why women get injured more.
So we're going to have to find exogenous ways to get that collagen production up.
So exogenous just means from the outside.
So one of my favorite ways, what is now going into either a glass of water or a smoothie,
or maybe one of my organic five drinks every afternoon is this collagen ECM powder.
It does not have a taste.
You can put it in water, mix it up.
I do a scoop every day.
If you really want to get your collagen production up, you would do a couple of
scoops and if you put collagen in the notes, my team will come in and give
you a link and show you where you can order this specific product, but you're
going to need to up your collagen.
My other favorite tool for college and production is red light therapy.
So red light therapy, 20 minutes on your face every day.
Can really enhance natural collagen production.
You're going to have to learn how to hack into some of this collagen
that your body's not making anymore.
Let's figure out how we can get it to make it just a little bit more.
And red light therapy can do that.
What I do in the morning is I take my little juve mini, put it in my lap in a
meditation, turn it on for 20 minutes.
And every morning I'm getting myself a good dose of red light therapy.
So if you're not familiar with red light therapy, just put in the notes,
red light therapy, and we'll send you a link to the product that I use.
Okay.
Fourth thing, we got to get doing more protein cycling day.
Menopausal women.
We got to lean in to more of that protein.
So you're not only breaking your fast with protein, but I want to see you
doing more of the protein cycling days.
What's a protein cycling day.
This is based off the research that was showing us that when we do 20 grams of
protein, every two to three hours, it is the most efficient way to stimulate.
MTOR builds muscle.
So instead of sitting down and having a mega meal of protein, you're gonna,
we do 20 grams every couple of hours and divvy it out throughout the day.
It's a beautiful way to make sure that you're building more muscle.
Okay.
Fifth one, don't forget progesterone.
We love progesterone.
In fact, if you've read the menopause reset, you know that I have that chapter
that says, dear progesterone, I'm sorry.
I took you for granted.
Didn't really think about progesterone until she went away.
Then I really missed her.
Progesterone is important for post-menopausal women because it keeps
us balanced, brings our anxiety down.
It upregulates serotonin.
So make sure one day a week, you're doing hormone building foods, and I've got a lot
of videos where I've gone through that.
So make sure you, you can scour all my menopause videos here and
I go through my hormone building.
Okay.
So last couple of bonus tips that I really want to point out.
So the way this would look in a week is that you would be doing two feast days.
You would be doing a feast day of protein cycling, and you would be
doing a feast day of hormone building.
Now, if you're trying to lose weight, I just want to point out that then
on the other five days, you're going to want to do longer fasts.
And I really like for post-menopausal.
I like when you guys are doing somewhere between a 17 to 24 hour fast, because
we're stimulating autophagy , which will repair the neurons in your brain.
And with the 24 hour fast, we're resetting your gut.
So we can keep the microbiome healthy, which keeps your immune system up.
Helps give you GABA to calm your brain down.
So make sure when you are fasting, if you're going to do these two styles of
feasting, I want to make sure the other five days you're going at least 17 hours.
If you can go 24, that's phenomenal.
So there you go.
You guys asked, we're listening.
We're listening.
I see your comments.
We're listening.
So keep commenting.
And as in so many of you post-menopausal women have asked what could I do?
How do I use exercise and fasting?
So these are my favorite tips.
And if you guys want more information on how to manage menopause with
both fasting variations, food variations, and exercise variations.
I am teaching that in my academy.
We have a whole course for menopausal.
Post-menopausal perimenopausal, menopausal.
I got a whole course for you guys.
So come on into my academy and let us help you customize a fasting lifestyle.
Just put reset academy in the comments.
My team would get you a link.
And last thing, if you want to know more about menopause, like immediately, like
right now, Just go to the video that says five steps to managing menopause naturally.
And I have a whole system on how we can use our lifestyle to overcome the
hormones that are coming and going.
And the craziness that goes on up here.
So as always, there you go.
I hope it helps.
And tell me how my techniques that I've taught you here on YouTube.
Let me know how they have helped you manage not only menopause, but maybe
your hormones share it in the comments.
Have an awesome day.