WEBVTT - Why you can't blame menopause for weight gain 0:00:01.880 --> 0:00:04.040 Hi, I'm Louise Aria, and welcome to season six of 0:00:04.080 --> 0:00:06.600 our New Zealand here on podcasts The Little Things. 0:00:06.400 --> 0:00:08.440 And I'm Francesca Rudkin. Good to have you with us. 0:00:08.640 --> 0:00:11.039 You might have noticed that we're releasing podcasts every two 0:00:11.039 --> 0:00:13.080 weeks this year. They're available at the same time on 0:00:13.119 --> 0:00:15.120 Saturday mornings throughout the year. 0:00:15.680 --> 0:00:18.360 And you will probably know by now. In this podcast, 0:00:18.400 --> 0:00:20.200 we talk to experts and we find out all the 0:00:20.280 --> 0:00:22.360 little things you need to know to improve different areas 0:00:22.360 --> 0:00:24.720 of your life. We can't throw all the confusion and 0:00:24.760 --> 0:00:27.400 the overload of information out there just to bring news 0:00:27.440 --> 0:00:28.960 to simplify your life. 0:00:29.320 --> 0:00:32.280 So good to have you with us now. In season four, 0:00:32.440 --> 0:00:35.480 we spoke to Ultra Troial marathon runner and trainer Kathy 0:00:35.520 --> 0:00:39.640 Duffy about not letting middle age stop us from setting goals. 0:00:39.760 --> 0:00:43.120 And Luise, you took that episode to heart. You decided 0:00:43.120 --> 0:00:46.880 to enter a trail marathon. Would you have just completed? Congratulations? 0:00:47.000 --> 0:00:50.720 Wow, he's completed is the right word for it. I 0:00:50.840 --> 0:00:53.760 don't blow anyone away. I did it. I did finish it. 0:00:54.520 --> 0:00:55.600 You know that was interesting. 0:00:56.120 --> 0:00:57.280 Was it what you thought it would be like? 0:00:58.880 --> 0:01:02.040 Yes, yes, it actually was. It was pretty much exactly 0:01:02.080 --> 0:01:04.920 as I thought it would be. Look, it was so 0:01:05.360 --> 0:01:08.119 much fun and I at the time I was saying 0:01:08.120 --> 0:01:10.120 never again, and but a few days later it's like, 0:01:10.160 --> 0:01:12.080 I want another crack at that. So yeah, like you 0:01:12.120 --> 0:01:14.040 and I we did the two we are in twenty fifteen, 0:01:14.080 --> 0:01:17.120 so that's even gosh, well, it's not was the end 0:01:17.120 --> 0:01:19.640 of twenty fifteen, wasn't it. And we've done plenty of 0:01:19.680 --> 0:01:21.720 other challenges, either together or a part in the interim. 0:01:21.760 --> 0:01:24.560 But I could not I guess that was the fundamental thing. 0:01:24.560 --> 0:01:27.280 I couldn't believe how much more the training took out 0:01:27.280 --> 0:01:31.960 of me as a decade later, and how much slower 0:01:32.200 --> 0:01:35.720 I am, and you would think less precious. Maybe the 0:01:35.800 --> 0:01:37.959 kids are older, I'm not running around as much. 0:01:38.000 --> 0:01:38.399 I don't know. 0:01:38.520 --> 0:01:45.000 It was the whole exercise of preparing and executing was 0:01:45.000 --> 0:01:47.480 was just harder. And maybe also because I was doing alone, 0:01:47.680 --> 0:01:48.600 not with your Francisca. 0:01:49.880 --> 0:01:52.320 Ah. I don't know if that would have made a difference, 0:01:52.320 --> 0:01:53.880 but it is. You do get a little bit of 0:01:53.920 --> 0:01:57.520 a fright. I noticed that suddenly I wasn't running as 0:01:57.520 --> 0:01:59.440 fast as I had been, or couldn't get to the 0:01:59.440 --> 0:02:01.920 top of a mountain or a hill as fast as 0:02:01.920 --> 0:02:03.880 I could a couple of years ago, and I was 0:02:03.920 --> 0:02:05.880 a bit taken back by that, and I just thought, oh, 0:02:05.920 --> 0:02:07.720 I'm just not as fit as I used to be, 0:02:08.560 --> 0:02:10.440 but you trained pretty hard. 0:02:10.840 --> 0:02:11.080 Yeah. 0:02:11.160 --> 0:02:14.880 I think there are differentely things. Having done this this time, 0:02:14.960 --> 0:02:18.360 almost like a newbie, there are things I would do differently, 0:02:18.760 --> 0:02:23.000 like really protecting myself in my space and my energy, 0:02:24.520 --> 0:02:26.959 not trying to just do to roll on in normal 0:02:27.000 --> 0:02:29.639 life and do that. I don't know how I would 0:02:29.680 --> 0:02:32.000 achieve that, but I'm sure there's something I found that 0:02:32.040 --> 0:02:35.360 I could either do strength work or speed work or 0:02:35.480 --> 0:02:36.160 endurance work. 0:02:36.200 --> 0:02:37.120 I just could not. 0:02:37.200 --> 0:02:40.080 Put the three, Oh that's interesting together in a week 0:02:40.240 --> 0:02:42.200 without feeling completely wiped out. 0:02:42.520 --> 0:02:42.760 Yeah. 0:02:42.840 --> 0:02:45.000 Yeah, So, I mean, you know, we're probably going to 0:02:45.040 --> 0:02:46.720 talk about that a little bit today as well. And 0:02:47.120 --> 0:02:50.160 one of the other things I noticed is that is 0:02:50.200 --> 0:02:52.840 that there weren't a lot of people who look like 0:02:52.960 --> 0:02:55.880 me in this event. I mean, I know it is 0:02:55.880 --> 0:02:58.560 one of those, you know, sort of elite events in Australia, 0:02:58.639 --> 0:03:02.160 but there were a lot of young athletes, but there 0:03:02.280 --> 0:03:05.680 just weren't a lot of women my age. And then 0:03:05.680 --> 0:03:07.600 when I so I did being researcher, I did a 0:03:07.639 --> 0:03:09.680 little bit of a look on the stats, and I 0:03:09.720 --> 0:03:13.240 saw that there were like eighty forty to forty nine 0:03:13.280 --> 0:03:16.320 year old orready four women who were forty to forty 0:03:16.400 --> 0:03:20.560 nine and only thirty nine who were fifty to fifty nine. 0:03:21.000 --> 0:03:24.160 Now that's half. You know, like we all know, there 0:03:24.200 --> 0:03:27.160 are hundreds of reasons you might not continue to do 0:03:27.240 --> 0:03:28.960 this stuff. But this is exactly what we were talking 0:03:29.000 --> 0:03:32.280 to Cathy about. Well, wasn't it. Why do we drop 0:03:32.320 --> 0:03:33.240 off in middle age? 0:03:34.360 --> 0:03:35.240 So on knees pack up? 0:03:35.280 --> 0:03:37.560 Well, there are a niece definitely came to mind. 0:03:38.680 --> 0:03:40.480 Well, I'm very proud of you because I can remember 0:03:40.520 --> 0:03:43.280 when you had completed your cancer treatment. You said to 0:03:43.320 --> 0:03:45.280 me your breast cancer treatment. You said, I don't ever 0:03:45.360 --> 0:03:48.040 think I'm going to be out in the bush running 0:03:48.080 --> 0:03:50.720 long distances ever again. And it's just a little reminder, 0:03:51.160 --> 0:03:52.360 never say never, no no. 0:03:52.840 --> 0:03:54.480 Siftly been in a different kind of summer. I was 0:03:54.520 --> 0:03:56.920 out in the Bosha Uni esterday, not running, just hanging 0:03:56.920 --> 0:03:59.560 out with my family and said, you know, I've been 0:03:59.600 --> 0:04:02.360 in this bush all summer. You've never even been to 0:04:02.400 --> 0:04:07.200 the beach. So yeah, that's the other thing. Maybe I 0:04:07.360 --> 0:04:09.880 do an event like in November and training through the 0:04:09.920 --> 0:04:13.080 winter and have my whole summer off. Anyway, live and learn, 0:04:13.120 --> 0:04:15.200 Francis Scarez, you know I need to learn from my 0:04:15.240 --> 0:04:19.120 own lived experience. Well, congratulations, thanks and thank you for 0:04:19.160 --> 0:04:20.480 all your support as well. 0:04:20.480 --> 0:04:22.799 That's all right. It's very easy to support from the sidelines, 0:04:22.839 --> 0:04:26.000 isn't it. Today on the podcast, we're delighted to have 0:04:26.040 --> 0:04:29.440 friend of the podcast speaker, author and menopause expert Nicki 0:04:29.440 --> 0:04:32.839 Beizant back with us. Nikki is the author of two books, 0:04:33.040 --> 0:04:36.960 This Changes Everything and The Everything Guide, both must have 0:04:37.120 --> 0:04:40.320 books for those heading into or in their midlife years. 0:04:40.640 --> 0:04:44.080 Nikki is also dedicated to helping women and workplaces navigate 0:04:44.120 --> 0:04:46.080 to the menopause journey and healthy aging. 0:04:46.560 --> 0:04:48.880 She Nicki really is an ally to the midlife woman, 0:04:48.920 --> 0:04:52.080 and she's just co authored the non medical section of 0:04:52.120 --> 0:04:56.000 the International Menopause Society's New Guidelines in Women's Midlife Health 0:04:56.080 --> 0:04:59.039 and Menopause Report, which is incredible, and she's here with 0:04:59.120 --> 0:05:01.040 us now to cover off some of the highlights and 0:05:01.080 --> 0:05:04.560 the key updates from the report. We're so lucky, Hei, Niki. 0:05:04.480 --> 0:05:07.520 Hi, thank you for coming in. I very much appreciate it. 0:05:07.520 --> 0:05:09.000 It's great to be here with you guys. Again. 0:05:09.839 --> 0:05:11.920 Firstly, can you just tell us a little bit about 0:05:11.960 --> 0:05:16.359 the International Menopause Society and the aim of this review 0:05:16.400 --> 0:05:17.080 that they've done. 0:05:17.480 --> 0:05:21.200 So, the International Menopause Society is one of the global 0:05:21.440 --> 0:05:27.280 bodies that is all about women's midlife health and minipause 0:05:27.640 --> 0:05:32.680 and about getting together experts in the field and medical 0:05:32.680 --> 0:05:39.080 practitioners and everyone involved in menopause care to study and 0:05:39.920 --> 0:05:42.320 help each other with all things menopause. I guess you 0:05:42.320 --> 0:05:44.039 could say it's one of the global bodies that makes 0:05:44.040 --> 0:05:46.159 recommendations about menopause care. 0:05:46.800 --> 0:05:49.480 So they're looking at all the latest research, they're looking at, 0:05:50.880 --> 0:05:53.120 you know, the experiences that you're having in different countries 0:05:53.160 --> 0:05:55.120 and things like that, and then they're putting together guidelines 0:05:55.160 --> 0:05:58.120 for your healthcare provider to be able to go off 0:05:58.360 --> 0:06:00.279 and say, look, this is the sort of the greatest 0:06:00.320 --> 0:06:01.320 information that we have. 0:06:01.960 --> 0:06:05.159 Yeah, it's aimed mainly at your healthcare provider. You so, 0:06:05.800 --> 0:06:09.320 and that's anyone who's providing menipause care. But actually these 0:06:09.360 --> 0:06:11.480 guidelines are available for anyone to read if we want 0:06:11.520 --> 0:06:13.839 to really dig into all of the info, which I 0:06:13.880 --> 0:06:14.880 have done. 0:06:15.160 --> 0:06:16.760 Very much appreciated the summary. 0:06:18.200 --> 0:06:21.000 It's a very large document, which you would expect for 0:06:21.839 --> 0:06:25.520 recommendations across the board on menopause because menipause is complicated. 0:06:26.040 --> 0:06:29.320 So yeah, it was one hundred and eighty page document 0:06:29.480 --> 0:06:32.720 called the Recommendations and Key Messages on Women's Midlife Health 0:06:32.760 --> 0:06:33.359 and Menopause. 0:06:34.320 --> 0:06:37.560 And I think so we're going to try and summarize 0:06:37.600 --> 0:06:40.960 the summary more an expect today so that maybe you 0:06:40.960 --> 0:06:44.120 know it obviously offers the resources to go and access 0:06:44.120 --> 0:06:46.120 this stuff too, because there may be some questions that 0:06:46.160 --> 0:06:48.400 you do want to bring to your provider. I guess 0:06:48.560 --> 0:06:50.560 something that comes to mind though, is how do we 0:06:50.560 --> 0:06:52.960 know our providers are accessing this information? 0:06:53.279 --> 0:06:54.960 Yeah, I mean you can't guarantee that, and it would 0:06:54.960 --> 0:06:58.280 be I would say that your average GP, for example, 0:06:58.320 --> 0:07:00.279 is not going to go and read this. It's a 0:07:00.520 --> 0:07:03.440 big commitment to sit down and read this, but they 0:07:03.560 --> 0:07:07.760 will be able to perhaps deep dive into specific areas 0:07:07.839 --> 0:07:10.080 if they come up. I think that's quite useful and 0:07:10.160 --> 0:07:13.160 for us as well. And there is a summary as 0:07:13.200 --> 0:07:15.720 you pointed out that it can be kind of useful 0:07:15.760 --> 0:07:18.000 with bullet points and stuff. But you would expect this 0:07:18.160 --> 0:07:21.080 kind of this kind of document to filter down into 0:07:21.120 --> 0:07:25.160 best practice recommendations through different countries because this is across 0:07:25.200 --> 0:07:29.280 the whole world. The IMS is the one minipause society 0:07:29.320 --> 0:07:33.600 that is really global. There's individual societies in different countries. 0:07:34.120 --> 0:07:36.040 It's one in the UK, there's one in America. You know, 0:07:36.080 --> 0:07:38.560 there's the Australasian Minopause Society, which is for our part 0:07:38.560 --> 0:07:41.120 of the world, and there's you know, every country just 0:07:41.160 --> 0:07:44.080 about has got its own, but this one is what 0:07:44.240 --> 0:07:45.800 The good thing that they do is that they take 0:07:45.800 --> 0:07:49.120 into consideration, you know, really global concerns. 0:07:50.280 --> 0:07:53.440 So if we can start with the one that sort 0:07:53.440 --> 0:07:55.880 of took me a little bit by surprise, I guess 0:07:55.960 --> 0:07:57.800 and made me think because I've been doing a little 0:07:57.800 --> 0:08:01.080 bit more exercise than usual lately. But can we start 0:08:01.080 --> 0:08:04.840 with the new section on cycopenia. Cycopenia if I'm saying 0:08:04.840 --> 0:08:08.120 that right, which is muscle loss in perian menopause. A. 0:08:08.360 --> 0:08:08.920 Yeah, this is. 0:08:08.840 --> 0:08:11.520 Really good that they've included this because we know that cycopenia, 0:08:11.960 --> 0:08:15.400 which is muscle loss, happens to all humans. It happens 0:08:15.440 --> 0:08:19.240 to us with aging, but there's a particular it is 0:08:19.320 --> 0:08:26.000 particularly common in women postmenopause or women because estrogen has 0:08:26.040 --> 0:08:29.400 a role in muscle and keeping on keeping hold of 0:08:29.440 --> 0:08:33.160 muscle and muscle building, So it's really good that they 0:08:33.200 --> 0:08:38.240 included this. And sycopenia is connected with osteopenia and ostroporosis, 0:08:38.280 --> 0:08:41.160 like bone loss and muscle loss are connected, so I think, 0:08:41.320 --> 0:08:43.680 and we need to all be across this because it 0:08:43.720 --> 0:08:46.280 gets worse as we age, So it was really good 0:08:46.320 --> 0:08:52.880 that they included this section. The interesting thing here is 0:08:52.920 --> 0:08:57.040 that there's really nothing that we can take to alleviate it. 0:08:57.400 --> 0:09:00.920 We have to do things. We have to our bodies. 0:09:00.960 --> 0:09:04.600 We have to exercise, and that is a combination of 0:09:05.360 --> 0:09:09.880 aerobic exercise they recommend, and strength training or strength exercise. 0:09:09.960 --> 0:09:12.240 So those two things together are going to be really 0:09:12.280 --> 0:09:14.360 really important for us to hang on to our muscle 0:09:15.200 --> 0:09:17.520 and that's going to have impacts for our for not 0:09:17.559 --> 0:09:19.760 only our you know, our metabolic health, but our bone 0:09:19.760 --> 0:09:20.360 health as well. 0:09:20.920 --> 0:09:23.040 We've been talking about that a lot, that whole idea 0:09:23.080 --> 0:09:26.120 of the white resistance as we age in things. Does 0:09:26.160 --> 0:09:30.120 it matter if you're already in your middle aged years 0:09:30.160 --> 0:09:32.920 and you don't do any does starting now still make 0:09:32.960 --> 0:09:33.520 a difference. 0:09:34.080 --> 0:09:36.360 Well it doesn't say this in this document, but I 0:09:36.559 --> 0:09:41.240 say editorializing absolutely, yes, you're never too old to start. 0:09:41.640 --> 0:09:43.600 And actually I just had a conversation with my mother 0:09:43.679 --> 0:09:46.000 at the weekend, and she's saying, you know what, I'm 0:09:46.000 --> 0:09:50.320 doing these these get ups. Now I'm practicing getting up 0:09:50.360 --> 0:09:53.439 off the floor and getting up doing she's getting doing 0:09:53.480 --> 0:09:56.120 sit to stand. You know, my mother's in her late seventies, 0:09:56.120 --> 0:09:58.800 you'll be eighty this year. She's doing sit to stand, 0:09:58.800 --> 0:10:01.280 which is just sitting standing up off a chair, and 0:10:01.320 --> 0:10:03.320 she's getting it. She's practicing getting up off the floor. 0:10:03.360 --> 0:10:06.320 And this is strengthening. This is strengthening exercises. So it 0:10:06.360 --> 0:10:09.319 actually doesn't matter what age we are. We can start 0:10:09.360 --> 0:10:12.160 doing things that will help with our musclim bone health, 0:10:13.360 --> 0:10:20.120 and I think that's super, super important. They recommend a 0:10:20.240 --> 0:10:26.400 few things in this document, including protein and tail, so 0:10:26.440 --> 0:10:28.520 that's an important one, which you guys are all across, 0:10:28.679 --> 0:10:33.559 I know. And then there are a couple of supplements creating, 0:10:33.640 --> 0:10:37.240 which again is coming into the consciousness now we're all 0:10:37.280 --> 0:10:39.760 learning about creating, and another one which was new to me, 0:10:39.800 --> 0:10:44.040 which is al citraline, which has got some quite interesting 0:10:44.920 --> 0:10:50.080 evidence around it for promoting muscle growth. But none of 0:10:50.080 --> 0:10:53.240 these things you can't just take those things and expect 0:10:53.240 --> 0:10:58.560 your muscles to grow. You'velementary to do the work, work 0:10:58.600 --> 0:11:01.440 those muscles. You can't just eat protein and expect, you know, 0:11:01.760 --> 0:11:03.840 to hang onto your muscle. You've got to eat the protein, 0:11:03.920 --> 0:11:07.120 maybe take the creatine, and also you've really got to 0:11:07.160 --> 0:11:08.640 work those muscles, challenge them. 0:11:09.120 --> 0:11:11.319 I mean, I know the creatine is a really well 0:11:11.720 --> 0:11:15.160 researched product, and I know that even people who will 0:11:15.160 --> 0:11:17.080 say don't need to take any something into the world, 0:11:17.200 --> 0:11:20.720 but creatine is a good is a good place to start. 0:11:21.240 --> 0:11:24.760 I certainly it certainly helped me over the years, and 0:11:24.800 --> 0:11:26.480 then then then I get a bit slack and I 0:11:26.480 --> 0:11:28.719 stop taking it. So it's about consistency too, isn't it. 0:11:28.760 --> 0:11:30.720 And we're not going to get away from the protein conversation, 0:11:30.840 --> 0:11:31.760 are we. No. 0:11:31.960 --> 0:11:33.640 I mean, I don't think you need to go crazy 0:11:33.679 --> 0:11:34.280 on the protein. 0:11:34.360 --> 0:11:36.000 I mean I'm not. I'm certainly I have pulled back 0:11:36.040 --> 0:11:37.760 from it a little bit myself. I'm not I'm not 0:11:37.840 --> 0:11:41.240 into a protein shake every day anymore. But I think 0:11:41.280 --> 0:11:43.120 it's pretty useful to just keep an eye on it 0:11:44.240 --> 0:11:47.160 and make sure that you're including it in every meal 0:11:47.400 --> 0:11:51.480 and that you're you're getting more than you perhaps would 0:11:51.520 --> 0:11:53.960 have in the past, and ideally from food I think 0:11:54.080 --> 0:11:55.240 is always going to be better. 0:11:55.760 --> 0:11:59.320 Can we blame menopause for midlife body changes because it 0:11:59.360 --> 0:12:02.440 is I think it's become quite convenient to do so. 0:12:02.760 --> 0:12:06.000 Yeah, I know, and we all can kind of relate 0:12:06.040 --> 0:12:08.480 to that, right, because I've had so many conversations with 0:12:08.520 --> 0:12:10.199 women over the years where they've gone, well, you know, 0:12:10.240 --> 0:12:12.199 I haven't changed anything, and look, I've just packed on 0:12:12.240 --> 0:12:14.280 the weight all of a sudden, all of a sudden. 0:12:14.640 --> 0:12:19.840 Is this constant refrain, I think? And this is it's 0:12:19.920 --> 0:12:22.400 a hard one. But the evidence, and this is what 0:12:22.440 --> 0:12:27.600 this recommendation also says, we can't blame menopause for weight 0:12:27.640 --> 0:12:31.840 gain as we age. There's just as an evidence tying 0:12:31.840 --> 0:12:36.640 those two things together. We can blame blame menopause for 0:12:37.000 --> 0:12:42.080 a redistribution of weight, so that is related to the 0:12:42.080 --> 0:12:44.839 loss of estrogen. We get that redistribution of weight through 0:12:44.880 --> 0:12:48.360 the middle of our bodies, and that happens even if 0:12:48.400 --> 0:12:52.240 you are a normal quote unquote normal weight or a 0:12:52.240 --> 0:12:54.360 smaller and a smaller body. And I've noticed that myself. 0:12:54.400 --> 0:12:57.959 I've always been in a relatively small, smaller body, and 0:12:58.080 --> 0:13:01.120 I have still seen that that bit of distribution where 0:13:01.120 --> 0:13:03.000 there's just a bit more weight going on around the middle, 0:13:03.920 --> 0:13:06.920 and that is that is estrogen related. But the body change, 0:13:06.920 --> 0:13:12.640 the weight gain is really more around aging, around getting 0:13:12.640 --> 0:13:15.360 older and the things that come along with that, which 0:13:15.360 --> 0:13:20.360 are lowered activity, lowered energy expenditure, and perhaps a little 0:13:20.360 --> 0:13:22.840 bit more energy intake, so eating a bit more. 0:13:23.160 --> 0:13:25.000 And you might think to yourself, Oh, I still do 0:13:25.120 --> 0:13:27.679 my daily walk or I still do this that, but 0:13:27.720 --> 0:13:30.120 maybe you're not walking as fast as you're used to 0:13:30.440 --> 0:13:32.800 or as far as you used to, or like I think, 0:13:32.800 --> 0:13:34.960 if we actually stopped and we're really honest about it, 0:13:34.960 --> 0:13:36.880 I mean, I know where my weight gain came from. 0:13:36.920 --> 0:13:39.480 It came from I've got no cartridge left of my knees. 0:13:39.480 --> 0:13:41.640 And my knees were so painful it's taking me a 0:13:41.760 --> 0:13:44.880 year to eighteen months really to rehab them. And I'm 0:13:44.880 --> 0:13:47.199 back on track now. Yeah, and now the weight is 0:13:47.240 --> 0:13:49.600 slowly coming off because I'm able to be consistent with 0:13:49.600 --> 0:13:53.800 my exercise again, which is great. But yeah, No, there 0:13:53.840 --> 0:13:55.160 was a little moment there where I was like, oh, 0:13:55.160 --> 0:13:58.440 this is so convenient just to blame this on but 0:13:58.920 --> 0:14:01.000 very metaphors and go, oh, well that's what it is. 0:14:01.080 --> 0:14:03.160 I actually, no, Francisco, if you stop and you're honest 0:14:03.200 --> 0:14:05.160 about yourself about what you eat, what you've been drinking, 0:14:05.240 --> 0:14:08.080 and how you've been exercising. It's kind of there on 0:14:08.080 --> 0:14:08.800 the paper. 0:14:08.559 --> 0:14:11.120 Eight to ten kilograms even on it. If you started 0:14:11.120 --> 0:14:14.160 from a smaller frame, then that just creates that lethargy, 0:14:14.240 --> 0:14:17.320 doesn't it. It just feels that much harder, particularly for some 0:14:17.400 --> 0:14:20.760 of those weight bearing exercises, like oh my god, I 0:14:20.760 --> 0:14:23.520 mean I think it's the one. What's the one where 0:14:23.520 --> 0:14:24.960 you get on the floor and then you jump up 0:14:25.000 --> 0:14:30.080 per burpie burpie. That's when you're like, whoa, everything's everything smooth? 0:14:31.000 --> 0:14:34.160 Sa same. I've been doing a lot of running, and 0:14:34.400 --> 0:14:37.360 you know, every couple of k's I lost made it 0:14:37.440 --> 0:14:38.360 just a little bit easier. 0:14:38.400 --> 0:14:38.600 Yeah. 0:14:39.000 --> 0:14:42.320 And I mean also if you think about menopause symptoms, 0:14:42.520 --> 0:14:44.760 so a lot of the things that happen in perimenopause 0:14:44.760 --> 0:14:49.920 and menopause hot flushes, sleep, you sleep, disturbance, you know, 0:14:50.040 --> 0:14:52.800 mental health issues. All of these things actually make us 0:14:52.840 --> 0:14:53.960 less likely to move. 0:14:53.880 --> 0:14:56.200 Super heavy periods. They would also make you. 0:14:56.560 --> 0:14:59.880 Get more tired, you get more, you get more you know, lethargic. 0:15:00.120 --> 0:15:04.480 You are exhausted, and you've got life or the life 0:15:04.560 --> 0:15:06.520 things that happen. You know, you can't get away from 0:15:06.520 --> 0:15:08.600 so all of those things can make us less inclined 0:15:08.640 --> 0:15:10.600 to move our bodies and make it more difficult, and 0:15:10.640 --> 0:15:15.120 so that then can lead to muscle loss. Muscle loss 0:15:15.240 --> 0:15:17.640 is related to weight gain because if our muscle is 0:15:17.680 --> 0:15:21.000 metabolically active, and that makes us if we have less muscle, 0:15:21.040 --> 0:15:24.160 we're more inclined to gain body fat. And so all 0:15:24.160 --> 0:15:27.400 of these things together, you know, can impact on weight. 0:15:28.600 --> 0:15:30.440 So and also you know, we can expect to gain 0:15:30.480 --> 0:15:31.920 a little bit of weight with age, which is not 0:15:31.960 --> 0:15:33.320 an unhealthy thing either. 0:15:33.840 --> 0:15:35.720 I thought it was a bit of a protective factors 0:15:35.880 --> 0:15:36.480 at some point. 0:15:36.600 --> 0:15:39.600 Well, your fat cells make estrogen their little estrogen factories, 0:15:39.880 --> 0:15:41.520 so we kind of need a little bit of body 0:15:41.520 --> 0:15:43.560 fat as we get older to help us with that. 0:15:44.120 --> 0:15:49.800 So all of these things together are impacting our body 0:15:49.880 --> 0:15:54.080 shape and size, and we probably need to have a 0:15:54.760 --> 0:15:57.520 it's not just one thing obviously, to solve those problems. 0:15:57.520 --> 0:15:58.640 We need to kind of look at everything. 0:15:58.960 --> 0:16:01.119 What I quite like is I do like a guideline, 0:16:01.200 --> 0:16:03.840 and so you know, if this does give us some 0:16:03.880 --> 0:16:06.720 guidelines about one hundred and fifty minutes of moderate intensity 0:16:06.760 --> 0:16:09.920 exercise per week with a couple of sessions in resistance exercise, 0:16:09.960 --> 0:16:12.240 which I'm sure for inchisc and I've probably talked people's 0:16:12.480 --> 0:16:15.280 ears off this list many episodes of The Little Things. 0:16:15.280 --> 0:16:18.120 But again, even us knowing all of that information, we've 0:16:18.200 --> 0:16:20.840 you know, we fall off the wagon too, and I 0:16:20.920 --> 0:16:23.000 quite like to just going back to basics. One hundred 0:16:23.000 --> 0:16:26.520 and fifty minutes that's what, Yeah, five thirty minute. 0:16:26.240 --> 0:16:26.960 Walks or yeah. 0:16:26.960 --> 0:16:28.720 And what's interesting about it one hundred and fifty minutes 0:16:28.760 --> 0:16:32.040 is that we know from the local research that fewer 0:16:32.080 --> 0:16:35.000 than half of women are actually doing that one hundred 0:16:35.000 --> 0:16:38.280 and fifty minutes, right, interesting, like forty forty six percent 0:16:38.440 --> 0:16:40.760 or something, less than half of us. So it is 0:16:40.880 --> 0:16:44.400 just as basic as that really is, getting up and 0:16:44.440 --> 0:16:47.120 moving whatever you can do is going to be useful. Yeah. 0:16:47.360 --> 0:16:49.440 And I also noticed that, you know, diet has spoken 0:16:49.480 --> 0:16:52.480 sort of throughout the document quite a bit, and the 0:16:52.520 --> 0:16:55.600 Mediterranean diet still seems to be the recommendation. 0:16:56.240 --> 0:16:58.320 Yeah, which is, if you think about it, a very 0:16:58.400 --> 0:17:03.960 sensible pattern of eating thing crazy whole foods, you know, 0:17:04.400 --> 0:17:08.760 healthy fats, lots of plants. You know, it's not rocket science, 0:17:08.960 --> 0:17:11.199 it is real basic stuff. But we do tend to 0:17:11.680 --> 0:17:13.840 latch onto the latest shiny thing that comes along or 0:17:13.880 --> 0:17:16.520 that we see on the socials that's got the promise 0:17:16.600 --> 0:17:20.560 of you know, blasting your minno belly fat, which is 0:17:20.600 --> 0:17:21.200 really not a thing. 0:17:21.480 --> 0:17:25.040 But I'm pretty resistant to those claims now. But again, 0:17:25.240 --> 0:17:29.320 still well, since we last spoke to, two of my 0:17:29.400 --> 0:17:31.679 children have left home, but I've still got one rugby 0:17:31.720 --> 0:17:34.800 player in the house, so, you know, just trying to 0:17:35.160 --> 0:17:37.560 balance that with my husband and I both wanting to 0:17:37.640 --> 0:17:41.640 drop some wait and feel healthier. Still working on getting 0:17:41.640 --> 0:17:44.760 that balance plus budget and everything else. Like it's all 0:17:44.840 --> 0:17:46.919 a bit crazy, isn't it. But it's good to know 0:17:46.960 --> 0:17:48.919 that there are just these simple things we could keep 0:17:49.000 --> 0:17:49.520 going back to. 0:17:50.080 --> 0:17:52.760 Yeah, and the interesting thing also was that they do 0:17:53.760 --> 0:17:57.520 note that hormone therapy is not really going to do 0:17:57.640 --> 0:18:01.639 much in terms of that body change. It's not going 0:18:01.720 --> 0:18:06.399 to melt off fat, and it's not going to really 0:18:06.520 --> 0:18:10.000 change that redistribution. It is useful for insulin resistance, like 0:18:10.000 --> 0:18:13.240 it can lower insulin resistance. That's useful, but it's not 0:18:13.280 --> 0:18:15.679 necessarily going to do anything in terms of our body 0:18:15.920 --> 0:18:16.600 shape and size. 0:18:16.640 --> 0:18:18.760 So don't jump on the ah TOI t not change 0:18:18.800 --> 0:18:21.880 anything else. And you know, a month later ago, oh 0:18:21.960 --> 0:18:24.760 you know, oh why aren't I drifting a bit away? 0:18:24.840 --> 0:18:28.040 Why are not losing a bit away? Yeah, okay, Can 0:18:28.080 --> 0:18:31.440 you tell us a little bit about primary ovarian insufficiency 0:18:31.480 --> 0:18:33.760 because there was a lot of that in the report 0:18:33.760 --> 0:18:36.320 as well, and I'm not usually familiar with what that 0:18:36.520 --> 0:18:39.480 is and how it compares to early menopause. Is it 0:18:39.560 --> 0:18:42.600 the same thing, It's sort of related. So it's premature 0:18:42.640 --> 0:18:43.760 ivarian insufficiency. 0:18:43.800 --> 0:18:48.200 So that is it is happening when younger women younger 0:18:48.240 --> 0:18:53.560 than forty are experiencing menopause. And the reasons are not 0:18:53.720 --> 0:18:56.440 really that no one, they don't really know why. It's 0:18:56.480 --> 0:18:58.720 pretty brutal, and it can happen in very young women. 0:18:59.119 --> 0:19:01.240 And actually I learn something from this, which is that 0:19:01.280 --> 0:19:04.840 it happens in three point five percent of women, which 0:19:04.840 --> 0:19:06.639 is quite high large. 0:19:06.200 --> 0:19:07.280 It's more than I thought it was. 0:19:08.280 --> 0:19:13.040 It is also interesting that if they say in this 0:19:13.160 --> 0:19:17.400 recommendation that if it's untreated, it leads to lower life expectancy. 0:19:17.840 --> 0:19:21.600 So it's pretty important that women are diagnosed if they 0:19:21.640 --> 0:19:24.480 do have this, if it does happen to them, And 0:19:24.640 --> 0:19:28.600 because because the treatment is actually hormone therapy, very important 0:19:28.640 --> 0:19:31.440 to have hormone therapy through until the natural age of menopause. 0:19:31.680 --> 0:19:35.439 So if you have, if you're going through premature menopause 0:19:35.680 --> 0:19:38.240 at say thirty five, you kind of need to be 0:19:38.280 --> 0:19:41.480