1
00:00:00,320 --> 00:00:01,080
Speaker 1: Welcome Back.

2
00:00:01,200 --> 00:00:04,120
Speaker 2: The second series of my podcast has touched on the

3
00:00:04,200 --> 00:00:08,280
Speaker 2: role that men play in supporting women going through perimenopause

4
00:00:08,400 --> 00:00:13,040
Speaker 2: and menopause, and this episode continues on that theme. Mitch

5
00:00:13,119 --> 00:00:16,640
Speaker 2: Little came to my attention on Instagram in his series

6
00:00:16,640 --> 00:00:20,320
Speaker 2: of funny videos about his partner as they navigate the

7
00:00:20,360 --> 00:00:24,400
Speaker 2: perils of perimenopause together. It's comic relief for a condition

8
00:00:24,480 --> 00:00:27,360
Speaker 2: that some men feel as just too private to approach,

9
00:00:27,720 --> 00:00:32,000
Speaker 2: but Mitch is facing it headfirst, while also lending his

10
00:00:32,080 --> 00:00:36,440
Speaker 2: expertise in the fitness and wellness industry to women just

11
00:00:36,640 --> 00:00:40,720
Speaker 2: like me. Done Lululemon girls and enjoy. Put the castor

12
00:00:40,760 --> 00:00:42,200
Speaker 2: oil in your belly button.

13
00:00:44,600 --> 00:00:45,240
Speaker 3: Menopause.

14
00:00:45,320 --> 00:00:48,920
Speaker 1: It's coming for you no matter what. Let's build a

15
00:00:49,040 --> 00:00:49,960
Speaker 1: village of support.

16
00:00:50,120 --> 00:00:52,080
Speaker 3: Why is it so damn hot in here?

17
00:00:52,440 --> 00:00:54,640
Speaker 1: Menopause is so hot right now?

18
00:00:54,760 --> 00:00:56,960
Speaker 4: I think them only and menopause.

19
00:00:56,600 --> 00:01:01,000
Speaker 2: Women just want to feel hurt rage against the menopause.

20
00:01:01,080 --> 00:01:04,880
Speaker 2: Will consider this a community service announcement, Fellas.

21
00:01:05,080 --> 00:01:07,119
Speaker 1: In this episode, my wife is.

22
00:01:07,080 --> 00:01:09,520
Speaker 3: Currently going through perimenopause and I want to share some

23
00:01:09,640 --> 00:01:12,000
Speaker 3: valuable tips that I've learned with all the fellas. Tip

24
00:01:12,080 --> 00:01:14,640
Speaker 3: Number one snacks don't be messing around with the snacks

25
00:01:14,640 --> 00:01:17,160
Speaker 3: in the house. These are no longer yours. Your partner

26
00:01:17,200 --> 00:01:19,319
Speaker 3: is very up to date with the snack inventory, and

27
00:01:19,360 --> 00:01:21,440
Speaker 3: if there's one left in the fridge, this does not

28
00:01:21,520 --> 00:01:23,720
Speaker 3: belong to you. For safety reasons, you have to be

29
00:01:23,880 --> 00:01:27,600
Speaker 3: quieter about everything that you do. Any form of heavy breathing,

30
00:01:27,640 --> 00:01:30,520
Speaker 3: particularly from the nostrils, is now out of bounds. Things

31
00:01:30,600 --> 00:01:33,160
Speaker 3: like this could quite literally get you killed. I suggest,

32
00:01:33,200 --> 00:01:37,800
Speaker 3: if possible, thinking quieter is ideal. Even sounds like blinking,

33
00:01:37,880 --> 00:01:40,160
Speaker 3: which we didn't even know was a thing, is something

34
00:01:40,240 --> 00:01:42,640
Speaker 3: that you should avoid or learn to stop doing. Is

35
00:01:42,680 --> 00:01:45,880
Speaker 3: such a sweetie. I suggest waking up and just saying sorry.

36
00:01:45,959 --> 00:01:48,280
Speaker 3: You don't have to know what you're sorry for. But again,

37
00:01:48,320 --> 00:01:50,880
Speaker 3: this could quite literally save your life. If your partner

38
00:01:51,000 --> 00:01:54,080
Speaker 3: mentions how hot it is, don't you dare say that

39
00:01:54,120 --> 00:01:56,720
Speaker 3: it's not, even if it's a frozen winter's day. Be

40
00:01:56,760 --> 00:02:00,440
Speaker 3: whose shares a hot furnace spoiling larva ball she doesn't

41
00:02:00,480 --> 00:02:03,760
Speaker 3: want to hear your core temperature is comfortable and ideal.

42
00:02:03,880 --> 00:02:06,520
Speaker 3: If your partner asks you how your night sleep was,

43
00:02:06,800 --> 00:02:10,720
Speaker 3: respond with it was absolutely shit house because her sleep

44
00:02:10,840 --> 00:02:15,280
Speaker 3: regulating hormones estrogen and pogesterone currently not letting her sleep.

45
00:02:15,320 --> 00:02:17,799
Speaker 3: I was saying that you're feeling arrested and refreshed and

46
00:02:17,880 --> 00:02:21,919
Speaker 3: extremely risky Morge now jokes aside. Please know that although

47
00:02:22,000 --> 00:02:25,360
Speaker 3: you feel like at times you're living with a fire

48
00:02:25,480 --> 00:02:28,280
Speaker 3: breathing dragon or is she, she still loves you and

49
00:02:28,280 --> 00:02:31,920
Speaker 3: this is just an extremely tough period in any female's

50
00:02:31,919 --> 00:02:34,760
Speaker 3: life and they mean no harm. Fellas. Follow these simple

51
00:02:34,840 --> 00:02:38,040
Speaker 3: tips and not only will this help your partner out immensely,

52
00:02:38,240 --> 00:02:40,320
Speaker 3: you my friend may live to fight another day. My

53
00:02:40,400 --> 00:02:41,880
Speaker 3: name is Mitch Little, and that's all I have to

54
00:02:41,880 --> 00:02:42,400
Speaker 3: say about that.

55
00:02:43,880 --> 00:02:47,480
Speaker 1: The man himself wise man indeed, Mitch.

56
00:02:47,280 --> 00:02:50,560
Speaker 3: How are you good? Thank you Patchers for having me.

57
00:02:50,960 --> 00:02:53,119
Speaker 3: That was a lot of information to take on, wasn't it.

58
00:02:53,120 --> 00:02:55,960
Speaker 1: It's brilliant information and very wise advice.

59
00:02:56,440 --> 00:02:56,720
Speaker 3: Mitch.

60
00:02:56,760 --> 00:03:01,600
Speaker 2: You are a Gold Coast based coach and personal fitness entrepreneur.

61
00:03:01,680 --> 00:03:06,240
Speaker 2: You have hundreds and thousands of followers on your Instagram page,

62
00:03:06,280 --> 00:03:09,440
Speaker 2: which I am not surprised. You put up the most

63
00:03:09,800 --> 00:03:16,799
Speaker 2: wonderful videos which help men navigate perimenopause and menopause. You're

64
00:03:17,160 --> 00:03:19,760
Speaker 2: a pioneer in spreading the word on support for women

65
00:03:20,400 --> 00:03:23,480
Speaker 2: and in fact, your own wife is in the throes

66
00:03:23,520 --> 00:03:25,200
Speaker 2: of perimenopause as we speak.

67
00:03:26,560 --> 00:03:29,799
Speaker 3: Yes, that's right, and you know, to be honest, this

68
00:03:29,840 --> 00:03:34,000
Speaker 3: isn't something that I really broadcast that. It's not anything

69
00:03:34,280 --> 00:03:37,839
Speaker 3: in fact that I was really thinking about. But it's

70
00:03:38,560 --> 00:03:41,440
Speaker 3: just I suppose it's come to life that you know

71
00:03:41,480 --> 00:03:45,200
Speaker 3: what my wife is going through perimenopause now. It's something

72
00:03:45,240 --> 00:03:49,080
Speaker 3: that I didn't understand a few years ago. Truth be told,

73
00:03:49,120 --> 00:03:51,880
Speaker 3: I wish I did. It probably could have said us

74
00:03:51,920 --> 00:03:55,640
Speaker 3: both a lot of heartache and argument and whatnot. But

75
00:03:56,040 --> 00:03:58,680
Speaker 3: it's yeah, look, it's something that I'm glad that I

76
00:03:58,760 --> 00:04:02,520
Speaker 3: know more about now because it's made me understand what

77
00:04:02,880 --> 00:04:06,360
Speaker 3: females are going through. And you know, coming from a

78
00:04:06,360 --> 00:04:08,840
Speaker 3: thirty five year old bloke who's never going to go

79
00:04:08,880 --> 00:04:11,480
Speaker 3: through a mental cycle, I get all that. But I

80
00:04:11,480 --> 00:04:15,080
Speaker 3: think my message is to women that I just get it,

81
00:04:15,200 --> 00:04:18,479
Speaker 3: I understand, and I think that that's a start. That's

82
00:04:18,480 --> 00:04:19,960
Speaker 3: a conversation open there anyway.

83
00:04:20,200 --> 00:04:22,960
Speaker 2: It's a great start because I think women up to

84
00:04:23,080 --> 00:04:26,000
Speaker 2: now don't feel heard, which is why I want to

85
00:04:26,000 --> 00:04:29,680
Speaker 2: make this podcast and every day and building my village

86
00:04:29,680 --> 00:04:32,400
Speaker 2: of support for women of you know, letting them know, hey,

87
00:04:33,160 --> 00:04:36,559
Speaker 2: other people are feeling the same way you are seen,

88
00:04:36,800 --> 00:04:40,680
Speaker 2: you are heard, and you know what, you're not going crazy.

89
00:04:40,920 --> 00:04:43,039
Speaker 2: And I think it's up to all of us. And

90
00:04:43,120 --> 00:04:48,200
Speaker 2: this series, Mitch is really focusing on the impact that

91
00:04:48,279 --> 00:04:51,720
Speaker 2: men can make and the role that men can play

92
00:04:52,480 --> 00:04:56,320
Speaker 2: in making it not a taboo subject anymore.

93
00:04:57,480 --> 00:05:01,680
Speaker 3: Yeah. Absolutely, Well, I mean if you don't have even

94
00:05:01,880 --> 00:05:05,440
Speaker 3: just a base understanding that you know, between the age

95
00:05:05,480 --> 00:05:08,600
Speaker 3: of thirty five, I mean this is when perimenopause can

96
00:05:08,600 --> 00:05:12,640
Speaker 3: start for women. If men don't have an understanding of it,

97
00:05:12,720 --> 00:05:14,960
Speaker 3: and if females don't have an understanding of it, there

98
00:05:15,000 --> 00:05:19,400
Speaker 3: can be a lot of clashes. And you know, suicide rates,

99
00:05:19,480 --> 00:05:23,080
Speaker 3: divorce rates are at their peak during this time, and

100
00:05:23,600 --> 00:05:27,000
Speaker 3: I don't think it's a coincidence, But if the conversation

101
00:05:27,120 --> 00:05:30,120
Speaker 3: is a little bit more open, I just think there's

102
00:05:30,160 --> 00:05:32,280
Speaker 3: going to be a lot more understanding around the situation.

103
00:05:32,720 --> 00:05:35,240
Speaker 1: Absolutely, absolute knowledge is power, right.

104
00:05:35,400 --> 00:05:35,719
Speaker 3: Yeah.

105
00:05:35,760 --> 00:05:38,919
Speaker 2: I do love because you know they say if you

106
00:05:38,960 --> 00:05:42,080
Speaker 2: don't laugh, you cry, So I really love how you've

107
00:05:42,120 --> 00:05:45,080
Speaker 2: brought humor to the argument. I'm going to play another

108
00:05:45,120 --> 00:05:48,040
Speaker 2: one of your reels which just had tears streaming down

109
00:05:48,480 --> 00:05:48,960
Speaker 2: my eyes.

110
00:05:49,040 --> 00:05:51,640
Speaker 5: My wife is currently in the thickness, perimenopause.

111
00:05:51,720 --> 00:05:54,279
Speaker 3: There she is right there. She's so sweet, a little sweetie.

112
00:05:54,320 --> 00:05:56,880
Speaker 5: Anyway, She's handed me this list of things that she

113
00:05:57,000 --> 00:05:59,480
Speaker 5: either wants me to work on or stop doing, and

114
00:05:59,480 --> 00:06:02,440
Speaker 5: full just this is actually a sealed envelope and I'm

115
00:06:02,560 --> 00:06:04,359
Speaker 5: yet to read any of these. So we're going to

116
00:06:04,400 --> 00:06:11,160
Speaker 5: do this together. It's two pages. Don't help me by

117
00:06:11,200 --> 00:06:12,080
Speaker 5: doing laundry.

118
00:06:12,120 --> 00:06:13,559
Speaker 3: You never get it right, so today.

119
00:06:13,720 --> 00:06:16,200
Speaker 5: Stop opening new items in the fridge when there is

120
00:06:16,279 --> 00:06:17,360
Speaker 5: already one in use.

121
00:06:17,520 --> 00:06:20,080
Speaker 3: It makes me want to stab you with a dirty fork.

122
00:06:20,200 --> 00:06:22,760
Speaker 5: It's not very nice if you see me crying over

123
00:06:22,839 --> 00:06:23,640
Speaker 5: something pathetic.

124
00:06:23,920 --> 00:06:26,520
Speaker 3: Hug me exclamation mark, you heartless jerk.

125
00:06:26,600 --> 00:06:30,719
Speaker 5: Wow, I'm hot, like a fireball of lava hot. So

126
00:06:30,839 --> 00:06:33,400
Speaker 5: don't ask me to turn down the air conditioning or

127
00:06:33,400 --> 00:06:36,560
Speaker 5: the fan. Get yourself a jumper, dickhead, Stop very supportive.

128
00:06:36,680 --> 00:06:39,599
Speaker 5: Stop saying you've already said that I have brain fog.

129
00:06:39,640 --> 00:06:41,279
Speaker 3: I don't know if the language is necessary.

130
00:06:41,440 --> 00:06:44,520
Speaker 5: Sit the fut down and listen to it again and again.

131
00:06:44,680 --> 00:06:47,440
Speaker 5: For the love of God. Stop using more than one

132
00:06:47,680 --> 00:06:49,640
Speaker 5: roll of toilet paper. Don't tell me what to do.

133
00:06:49,839 --> 00:06:52,720
Speaker 5: Page two. Don't ask me if I'm angry. Yes, I

134
00:06:52,760 --> 00:06:55,480
Speaker 5: am Why am I angry? I don't know, so don't

135
00:06:55,520 --> 00:06:57,920
Speaker 5: ask why either. It's a little bit confusing. I've got

136
00:06:57,920 --> 00:07:01,480
Speaker 5: feelings too. The constant now, this is this getting nitpicky.

137
00:07:01,680 --> 00:07:04,960
Speaker 5: The constant scratching of your eyes, knows and throats at

138
00:07:05,040 --> 00:07:08,040
Speaker 5: nights makes me want to drive off our bedroom balcony.

139
00:07:08,080 --> 00:07:09,480
Speaker 5: Take a bloody any histamine.

140
00:07:09,560 --> 00:07:11,440
Speaker 3: I'm feeling attacked. End note.

141
00:07:11,600 --> 00:07:14,600
Speaker 5: Thank you for your patience and love while I've been

142
00:07:14,640 --> 00:07:18,400
Speaker 5: going through hell. My brain is currently rewiring itself. You're welcome.

143
00:07:18,440 --> 00:07:21,560
Speaker 5: It's a little bit nicer, thank you. Confession. I sometimes

144
00:07:21,600 --> 00:07:23,840
Speaker 5: flip you the bird when you turn your back. Would

145
00:07:23,840 --> 00:07:25,600
Speaker 5: anybody else like to add something?

146
00:07:25,960 --> 00:07:26,960
Speaker 1: You know? It's so true.

147
00:07:27,000 --> 00:07:31,360
Speaker 2: It's all those irrational responses that we as women are

148
00:07:31,480 --> 00:07:35,240
Speaker 2: so very aware of. And then after you know, you

149
00:07:35,280 --> 00:07:39,000
Speaker 2: snap at your partner. There's this immense feeling of regret

150
00:07:39,240 --> 00:07:43,240
Speaker 2: and guilt. But I can't even fathom how it must

151
00:07:43,280 --> 00:07:47,160
Speaker 2: be for you guys, because well, you know, how can

152
00:07:47,240 --> 00:07:50,560
Speaker 2: you figure out and navigate through it when we as

153
00:07:50,600 --> 00:07:54,120
Speaker 2: women are struggling as well like it? It must be

154
00:07:54,200 --> 00:07:59,360
Speaker 2: really difficult being on the other side of the hormonal change.

155
00:08:00,120 --> 00:08:04,840
Speaker 3: Yeah, look absolutely, and you know you've got to choose

156
00:08:04,840 --> 00:08:09,000
Speaker 3: your words carefully even with answering that, because you know,

157
00:08:09,520 --> 00:08:14,520
Speaker 3: the the struggles that females go through, both physically and

158
00:08:14,600 --> 00:08:18,520
Speaker 3: emotionally is next level. You get your life slifted upside down.

159
00:08:19,560 --> 00:08:23,720
Speaker 3: You know, sometimes it feels like it's overnight. But you know,

160
00:08:24,320 --> 00:08:28,400
Speaker 3: on the other side, it's absolutely a difficult situation for

161
00:08:28,520 --> 00:08:33,080
Speaker 3: men also because we have to we have to learn

162
00:08:33,160 --> 00:08:36,040
Speaker 3: to be super understanding. And you know, I even just

163
00:08:36,160 --> 00:08:39,360
Speaker 3: joke with my wife that there's certain things that I'll

164
00:08:39,360 --> 00:08:42,200
Speaker 3: think about asking her, but then it's like, well, hang on,

165
00:08:42,559 --> 00:08:48,120
Speaker 3: I can actually do that myself. And I'm not even

166
00:08:48,200 --> 00:08:50,719
Speaker 3: joking that sense. There is so many things where I

167
00:08:50,800 --> 00:08:53,040
Speaker 3: might yell out to my Oh, think about yelling out

168
00:08:53,040 --> 00:08:55,000
Speaker 3: to my wife, you know, where are the scissors or

169
00:08:55,040 --> 00:08:58,040
Speaker 3: where is the milk? And then hang on, I'll put

170
00:08:58,040 --> 00:09:00,319
Speaker 3: my big boy pants on. This is not only going

171
00:09:00,360 --> 00:09:03,120
Speaker 3: to help me develop as a human. She's not going

172
00:09:03,160 --> 00:09:05,679
Speaker 3: to get frustrated because I know that even the sound

173
00:09:05,720 --> 00:09:08,600
Speaker 3: of me breathing at the moment is affecting her lifestyle. So,

174
00:09:09,160 --> 00:09:12,120
Speaker 3: you know, is it is a difficult time for both

175
00:09:12,160 --> 00:09:16,120
Speaker 3: men and women. But I truly do believe that if

176
00:09:16,360 --> 00:09:21,000
Speaker 3: men understand that there is this massive hormonal shit happening,

177
00:09:21,480 --> 00:09:25,240
Speaker 3: and you know that. I compare it to me having

178
00:09:25,280 --> 00:09:27,679
Speaker 3: a headache. Pat If I have a headache or I

179
00:09:27,720 --> 00:09:31,199
Speaker 3: have even just seven hours sleep instead of eight, well

180
00:09:31,200 --> 00:09:33,880
Speaker 3: I'm not a very good person. The next day, I'm snappy,

181
00:09:33,920 --> 00:09:38,560
Speaker 3: I'm not functioning well. Ladies are dealing with that twenty four,

182
00:09:38,720 --> 00:09:44,679
Speaker 3: seven or fifteen years relentlessly, So we just have to

183
00:09:44,720 --> 00:09:46,160
Speaker 3: look at the facts and be understanding.

184
00:09:46,200 --> 00:09:48,920
Speaker 2: I believe, I love that it does test your relationship.

185
00:09:49,240 --> 00:09:52,640
Speaker 2: I've been with married to my husband for nearly thirty

186
00:09:52,720 --> 00:09:55,480
Speaker 2: years and obviously with him for longer than.

187
00:09:55,360 --> 00:09:57,360
Speaker 1: That, and it really does.

188
00:09:57,840 --> 00:10:00,480
Speaker 2: You have to, I think, go back to we're one

189
00:10:00,960 --> 00:10:04,200
Speaker 2: with your relationship and just do a reset. And it's

190
00:10:04,240 --> 00:10:06,600
Speaker 2: constantly evolving, like any relationship is.

191
00:10:06,640 --> 00:10:09,680
Speaker 1: You grow together. But it is probably.

192
00:10:09,240 --> 00:10:12,640
Speaker 2: One of the most challenging periods in a couple's life,

193
00:10:13,320 --> 00:10:16,520
Speaker 2: is you know, I guess it's resetting the boundaries and

194
00:10:16,679 --> 00:10:20,839
Speaker 2: seeing where best you can support each other in moving

195
00:10:20,880 --> 00:10:21,640
Speaker 2: through it together.

196
00:10:23,120 --> 00:10:28,360
Speaker 3: Yeah. Absolutely, I mean there's different curveballs, there's different emotions.

197
00:10:29,720 --> 00:10:31,680
Speaker 3: You know, I can walk into a room and see

198
00:10:31,679 --> 00:10:34,000
Speaker 3: my wife crying and I'll ask her, you know, why

199
00:10:34,000 --> 00:10:36,440
Speaker 3: are you crying and she'll say there's no reason, and

200
00:10:36,480 --> 00:10:37,920
Speaker 3: for me, I said, but there has to be a

201
00:10:38,000 --> 00:10:41,400
Speaker 3: reason you're crying. No, there's no reason, you know. And

202
00:10:41,440 --> 00:10:44,920
Speaker 3: there's there's the different questions that get thrown at you.

203
00:10:45,960 --> 00:10:48,680
Speaker 3: The other night, we were just sitting there casually watching TV,

204
00:10:48,800 --> 00:10:51,000
Speaker 3: and my wife asked me if I would cry if

205
00:10:51,040 --> 00:10:52,000
Speaker 3: I was at a funeral.

206
00:10:52,600 --> 00:10:59,880
Speaker 4: So there's all of these bizarre questions and bizarre chain

207
00:11:00,160 --> 00:11:03,599
Speaker 4: just in behavior that you just you know, when.

208
00:11:03,600 --> 00:11:07,200
Speaker 3: I know now that what's happening, it seems much more

209
00:11:07,280 --> 00:11:08,800
Speaker 3: normal and I can.

210
00:11:09,280 --> 00:11:11,560
Speaker 1: What was your answer, would you try at a funeral?

211
00:11:11,640 --> 00:11:13,800
Speaker 3: Do you know? Do you know what I actually said? Pat?

212
00:11:15,040 --> 00:11:17,760
Speaker 3: I said, I'm not at an answering that question. I

213
00:11:17,800 --> 00:11:20,360
Speaker 3: can't believe you disasked that.

214
00:11:19,760 --> 00:11:22,000
Speaker 2: That would be the love God's response as well. I

215
00:11:22,040 --> 00:11:24,560
Speaker 2: asked him the other day, I said, if I died,

216
00:11:25,120 --> 00:11:28,160
Speaker 2: would you remarry? And if you did, like, what sort

217
00:11:28,200 --> 00:11:30,080
Speaker 2: of woman would.

218
00:11:31,840 --> 00:11:32,079
Speaker 4: Know that?

219
00:11:32,679 --> 00:11:34,559
Speaker 1: I'm not dignifying that with an answer.

220
00:11:35,520 --> 00:11:39,640
Speaker 3: Yeah, no, that's that's actually a conversation that we've had

221
00:11:39,679 --> 00:11:43,120
Speaker 3: as well. She's even given me a little list of

222
00:11:43,160 --> 00:11:47,160
Speaker 3: people that she would be okay with. Yeah, I forget

223
00:11:47,160 --> 00:11:48,839
Speaker 3: who they were, but there was a list. She's like,

224
00:11:48,880 --> 00:11:50,840
Speaker 3: I'd be okay with this, I'd be okay with that.

225
00:11:51,960 --> 00:11:54,120
Speaker 3: But she said if it was somebody who wasn't on

226
00:11:54,160 --> 00:11:56,839
Speaker 3: the list, that she would come and haunt me every

227
00:11:56,920 --> 00:11:57,560
Speaker 3: single night.

228
00:11:57,960 --> 00:11:59,120
Speaker 1: That's hilarious.

229
00:11:59,600 --> 00:12:02,000
Speaker 3: So you can get away from it if she passes away.

230
00:12:02,120 --> 00:12:04,760
Speaker 3: So it's never ending, which.

231
00:12:04,480 --> 00:12:07,640
Speaker 2: You do have a lifetime of experience and knowledge within

232
00:12:07,640 --> 00:12:11,560
Speaker 2: the health and exercise industry. That is your feather in

233
00:12:11,600 --> 00:12:18,040
Speaker 2: your cap bone density is a major major issue in menopause.

234
00:12:18,800 --> 00:12:22,560
Speaker 2: Exercise is not something that I have to be honest, enjoy.

235
00:12:22,760 --> 00:12:24,839
Speaker 2: Let's face it, we're having so many hot flushes. The

236
00:12:24,920 --> 00:12:26,600
Speaker 2: last thing I want to do is get even hotter

237
00:12:26,640 --> 00:12:31,079
Speaker 2: and sweat. Plus we're dealing with, you know, a sore body.

238
00:12:31,120 --> 00:12:35,679
Speaker 2: We feel like we're eighty when we're not, saw muscles, stiffness,

239
00:12:35,720 --> 00:12:40,760
Speaker 2: all those fun things. So exercise is kind of the

240
00:12:40,840 --> 00:12:43,880
Speaker 2: last thing that you feel like doing. What do you

241
00:12:44,000 --> 00:12:48,080
Speaker 2: recommend for women in that stage as far as you

242
00:12:48,080 --> 00:12:50,880
Speaker 2: know what can help us going through perimenopause and menopause

243
00:12:50,880 --> 00:12:51,960
Speaker 2: when it comes to fitness.

244
00:12:52,800 --> 00:12:57,160
Speaker 3: Yeah, absolutely, So I'll start by saying what I believe

245
00:12:57,200 --> 00:12:59,480
Speaker 3: the mistakes are that women do make when they go

246
00:12:59,520 --> 00:13:04,679
Speaker 3: through pairing menopause. First of all, there's a massive shift

247
00:13:05,160 --> 00:13:09,679
Speaker 3: in a female's body when you go through this period.

248
00:13:09,960 --> 00:13:13,400
Speaker 3: There's a big change in body composition, so you might

249
00:13:13,640 --> 00:13:16,880
Speaker 3: notice a drop and lean muscle mass. You might also

250
00:13:16,960 --> 00:13:19,800
Speaker 3: notice an increase of body fat, particularly in areas that

251
00:13:19,880 --> 00:13:23,440
Speaker 3: once upon a time you didn't have an issue. Also,

252
00:13:24,040 --> 00:13:28,640
Speaker 3: it's just yeah, it also, yeah, that's right. You'll get

253
00:13:28,640 --> 00:13:32,199
Speaker 3: a little bit more body fat distributed into your midsection.

254
00:13:33,440 --> 00:13:37,120
Speaker 3: But what women can tend to do is freak out

255
00:13:37,120 --> 00:13:40,240
Speaker 3: and go, okay, well, when was I happy with my physique?

256
00:13:40,320 --> 00:13:43,200
Speaker 3: Okay when I was twenty, I'm going to do what

257
00:13:43,240 --> 00:13:45,720
Speaker 3: I did when I was twenty. So all of a sudden,

258
00:13:45,760 --> 00:13:48,120
Speaker 3: you start thinking that you've got to do this immense

259
00:13:48,160 --> 00:13:52,000
Speaker 3: amount of exercise, just above and beyond what you've usually

260
00:13:52,040 --> 00:13:57,760
Speaker 3: been doing. And this can cause eights pains, This can

261
00:13:57,800 --> 00:14:01,800
Speaker 3: give you an unhealthy relationship with ex whereas an actual fact,

262
00:14:02,160 --> 00:14:05,640
Speaker 3: it's not about doing more. It's about being smarter, and

263
00:14:05,679 --> 00:14:08,320
Speaker 3: it's about looking at what are the facts and what

264
00:14:08,400 --> 00:14:10,120
Speaker 3: is going to benefit you through this period.

265
00:14:10,160 --> 00:14:13,520
Speaker 2: Because a lot of women take up pilates or yoga,

266
00:14:14,040 --> 00:14:18,440
Speaker 2: sort of more kinder forms of exercise, gentler forms of

267
00:14:18,480 --> 00:14:21,520
Speaker 2: exercise but still get the benefit from their regime.

268
00:14:23,240 --> 00:14:26,160
Speaker 3: Yeah. Absolutely, And you know, ultimately the best form of

269
00:14:26,200 --> 00:14:28,840
Speaker 3: exercise is the one that you enjoy the most. That

270
00:14:28,960 --> 00:14:32,080
Speaker 3: is really what you want to look at first and foremost.

271
00:14:32,360 --> 00:14:35,520
Speaker 3: What do I enjoy? What is going to get me

272
00:14:35,640 --> 00:14:37,520
Speaker 3: up out of bed, What is going to get me moving,

273
00:14:37,560 --> 00:14:40,440
Speaker 3: what's going to motivate me? That is the most important thing.

274
00:14:40,960 --> 00:14:43,320
Speaker 3: But when we look at what is really beneficial for

275
00:14:43,400 --> 00:14:47,760
Speaker 3: a female during perimenophorse and menophause, it is bone density

276
00:14:47,760 --> 00:14:52,080
Speaker 3: and lean muscle mass. Due to the decrease in estrogen

277
00:14:52,160 --> 00:14:55,200
Speaker 3: and pagesterone, you will see a drop in lean muscle

278
00:14:55,280 --> 00:14:59,280
Speaker 3: mass and bone density. So something like strength training is

279
00:14:59,320 --> 00:15:02,880
Speaker 3: a huge, huge benefit. Now, this doesn't mean that you've

280
00:15:02,880 --> 00:15:04,920
Speaker 3: got to go to the gym and break all sorts

281
00:15:04,960 --> 00:15:08,080
Speaker 3: of world records. You can just through some basic exercises

282
00:15:08,120 --> 00:15:12,800
Speaker 3: at home, because ultimately, keeping your bone strong, keeping your

283
00:15:12,880 --> 00:15:16,440
Speaker 3: lee muscle mass is really the fountain of youth. It

284
00:15:16,560 --> 00:15:19,520
Speaker 3: keeps you strong, it gives you good posture, and it

285
00:15:19,560 --> 00:15:21,640
Speaker 3: also puts you in a really good frame of minds.

286
00:15:23,040 --> 00:15:26,400
Speaker 3: My wife actually said something really really great yesterday. She

287
00:15:26,520 --> 00:15:29,320
Speaker 3: was writing a blog that she's going to send out

288
00:15:29,400 --> 00:15:33,280
Speaker 3: a few days. She mentioned that she used to love

289
00:15:33,360 --> 00:15:36,680
Speaker 3: strength training like she loved it, that really motivated her,

290
00:15:37,080 --> 00:15:40,240
Speaker 3: but her energy is not so great anymore, etc. But

291
00:15:40,800 --> 00:15:44,720
Speaker 3: she now knows that it's a necessity. So even though

292
00:15:44,720 --> 00:15:46,840
Speaker 3: she doesn't have the energy, she knows that it's a

293
00:15:46,880 --> 00:15:51,720
Speaker 3: necessity for her body to basically stay on track because

294
00:15:51,720 --> 00:15:54,320
Speaker 3: without it, you can really really start to decline. So

295
00:15:54,760 --> 00:15:57,840
Speaker 3: I would recommend to any females going through perimenopause that

296
00:15:58,680 --> 00:16:03,920
Speaker 3: you do look incorporating some form of basic strength training,

297
00:16:04,440 --> 00:16:06,720
Speaker 3: even if it's once a week. The benefits that you

298
00:16:06,840 --> 00:16:08,600
Speaker 3: receive from it are just incredible.

299
00:16:08,720 --> 00:16:12,120
Speaker 2: It's like they're saying, isn't it Use it or lose it.

300
00:16:12,120 --> 00:16:16,480
Speaker 3: It's really true, and it's even more true now because

301
00:16:16,640 --> 00:16:19,520
Speaker 3: you know, perimenopause can be a real asshole. It's just

302
00:16:19,600 --> 00:16:24,080
Speaker 3: this massive shift in hormones and it basically just feeds

303
00:16:24,120 --> 00:16:27,280
Speaker 3: off your emotions, your bone density, lean muscle mass, and

304
00:16:27,360 --> 00:16:31,440
Speaker 3: you can see such a fast decline and it can

305
00:16:31,480 --> 00:16:35,720
Speaker 3: be quite terrifying, but it isn't doom and gloom. Adding

306
00:16:35,760 --> 00:16:39,600
Speaker 3: some strength training can really really offset this decline. And

307
00:16:39,760 --> 00:16:42,880
Speaker 3: one thing that my wife is noticing just through strength

308
00:16:42,880 --> 00:16:46,400
Speaker 3: training again we actually started training together again because I

309
00:16:46,480 --> 00:16:48,640
Speaker 3: knew that this would motivate her. I know that this

310
00:16:48,720 --> 00:16:50,720
Speaker 3: is a time where she does need me to step

311
00:16:50,760 --> 00:16:54,160
Speaker 3: in and be there for her. We can head to

312
00:16:54,200 --> 00:16:57,120
Speaker 3: the gym and she's feeling tired and not motivated, but

313
00:16:57,320 --> 00:17:02,080
Speaker 3: every single time we walk out, she's energized and vigorated.

314
00:17:02,160 --> 00:17:04,560
Speaker 3: There's been times actually where she's broke down in tears

315
00:17:04,600 --> 00:17:07,399
Speaker 3: because she's so glad that she's doing it and it

316
00:17:07,440 --> 00:17:10,800
Speaker 3: makes her proud of herself, and that's, for me, is

317
00:17:10,880 --> 00:17:14,760
Speaker 3: quite inspiring to see. It's actually the most I've enjoyed

318
00:17:14,800 --> 00:17:17,520
Speaker 3: training in many, many years, because I like to see

319
00:17:17,520 --> 00:17:18,760
Speaker 3: the benefits it's giving her.

320
00:17:19,040 --> 00:17:21,280
Speaker 2: Yeah, you know what you're doing is you're not only

321
00:17:21,520 --> 00:17:25,520
Speaker 2: building your bond with her, but you're empowering her to

322
00:17:25,560 --> 00:17:29,120
Speaker 2: take control of her peri menopause and to feel in

323
00:17:29,160 --> 00:17:32,960
Speaker 2: control of it, because you do feel like an alien's

324
00:17:33,000 --> 00:17:35,720
Speaker 2: taken over your body and you just feel so alien

325
00:17:35,960 --> 00:17:39,120
Speaker 2: like and like you have no control. You're at its

326
00:17:39,200 --> 00:17:42,919
Speaker 2: whim and it's mercy. So I really think that is

327
00:17:42,960 --> 00:17:47,000
Speaker 2: the greatest gift you could give her, is to empower

328
00:17:47,080 --> 00:17:49,320
Speaker 2: her and make her feel in control of the situation,

329
00:17:49,480 --> 00:17:50,640
Speaker 2: and that she's coping.

330
00:17:51,480 --> 00:17:55,119
Speaker 3: Yeah. Absolutely. And one of the biggest things too, pat

331
00:17:55,119 --> 00:17:59,000
Speaker 3: that I think everybody should understand, particularly ladies at this

332
00:17:59,119 --> 00:18:02,600
Speaker 3: stage of life, is the benefit that it can give

333
00:18:02,640 --> 00:18:06,119
Speaker 3: your mental health. So I've seen my wife go up

334
00:18:06,200 --> 00:18:10,680
Speaker 3: and down just with a rollercoaster of emotions. Exercise, within

335
00:18:10,760 --> 00:18:13,520
Speaker 3: itself is one of the best things that you can

336
00:18:13,560 --> 00:18:16,119
Speaker 3: do to boost your mental health. It was only a

337
00:18:16,160 --> 00:18:19,240
Speaker 3: few days ago. We're at the gym, and this sounds

338
00:18:19,320 --> 00:18:22,920
Speaker 3: terrible to say, but I saw my wife smile and

339
00:18:23,119 --> 00:18:26,520
Speaker 3: I did this massive double take and I said, I'm

340
00:18:26,560 --> 00:18:30,520
Speaker 3: not joking right now, but I haven't seen that sort

341
00:18:30,560 --> 00:18:34,120
Speaker 3: of uplifting, really genuine, true smile for a long time.

342
00:18:34,160 --> 00:18:36,560
Speaker 3: And I said, like, was that real or was it fake?

343
00:18:36,960 --> 00:18:38,919
Speaker 3: And she said, no, I think it was real. And

344
00:18:38,920 --> 00:18:41,720
Speaker 3: I was like, oh my gosh, that is just you know,

345
00:18:41,800 --> 00:18:47,119
Speaker 3: that is amazing to see. And it was just exercise

346
00:18:47,200 --> 00:18:48,240
Speaker 3: and jewsed happiness.

347
00:18:48,520 --> 00:18:50,320
Speaker 1: Yes, yeah, she was beaming.

348
00:18:50,359 --> 00:18:53,399
Speaker 2: And you know, I totally get that because sometimes I

349
00:18:53,440 --> 00:18:57,040
Speaker 2: look in the mirror and I look back at the reflection. I'm,

350
00:18:57,160 --> 00:18:59,159
Speaker 2: you know, in my early fifties now, and I think

351
00:18:59,520 --> 00:19:03,320
Speaker 2: I don't recognize that person. Does that make sense? It's

352
00:19:03,400 --> 00:19:06,280
Speaker 2: like you lose yourself when you're a mum and a

353
00:19:06,280 --> 00:19:08,560
Speaker 2: partner and you've got your career, you do you lose

354
00:19:08,600 --> 00:19:12,280
Speaker 2: yourself and you don't recognize yourself and you do look older,

355
00:19:12,320 --> 00:19:14,520
Speaker 2: you're aging gracefully and whatever else.

356
00:19:14,600 --> 00:19:17,879
Speaker 1: But true happiness comes from within.

357
00:19:19,640 --> 00:19:24,000
Speaker 3: Yeah, absolutely, And you know, I think any day that

358
00:19:24,040 --> 00:19:28,960
Speaker 3: we are actually alive is a fantastic day. And I

359
00:19:29,040 --> 00:19:32,240
Speaker 3: completely understand that there's a massive shift in an individual's

360
00:19:32,280 --> 00:19:36,120
Speaker 3: mindset where you know, I don't actually look like I

361
00:19:36,160 --> 00:19:38,560
Speaker 3: did once upon a time, or whatever the case may be.

362
00:19:38,800 --> 00:19:42,439
Speaker 3: But I'll always say to our clients that it is

363
00:19:42,480 --> 00:19:46,800
Speaker 3: okay to have aesthetic goals. There's absolutely no nothing wrong

364
00:19:46,880 --> 00:19:49,760
Speaker 3: with wanting to change the way that you look in

365
00:19:49,800 --> 00:19:52,440
Speaker 3: the mirror because you know, look good, feel good. Absolutely

366
00:19:52,480 --> 00:19:55,720
Speaker 3: I get that. But if we only lean on that

367
00:19:55,840 --> 00:20:00,359
Speaker 3: as our one metric of success or how we feel,

368
00:20:00,560 --> 00:20:04,240
Speaker 3: we can be quite disappointed. Because I believe if we

369
00:20:04,280 --> 00:20:08,000
Speaker 3: start focusing on other metrics like bone density, lean muscle mass,

370
00:20:08,000 --> 00:20:11,480
Speaker 3: cardiovascular health, we can actually find so many more wins

371
00:20:11,480 --> 00:20:15,359
Speaker 3: within our day. Instead of being one hundred percent fixated

372
00:20:15,400 --> 00:20:17,920
Speaker 3: on one thing, it can lead you down a path

373
00:20:17,960 --> 00:20:21,640
Speaker 3: of I just don't think it's extremely motivating. And that's

374
00:20:21,640 --> 00:20:24,480
Speaker 3: something that I've even learned myself personally over the years.

375
00:20:24,560 --> 00:20:26,960
Speaker 3: I used to be obsessed with the mirror, but now

376
00:20:27,080 --> 00:20:31,000
Speaker 3: just with a bit more maturity, I can now see

377
00:20:31,000 --> 00:20:33,080
Speaker 3: the value in focusing on other things as well.

378
00:20:33,320 --> 00:20:35,680
Speaker 2: That's the thing too, I think as you ages, once

379
00:20:35,760 --> 00:20:37,840
Speaker 2: upon a time, for many decades, it might have been

380
00:20:38,960 --> 00:20:41,040
Speaker 2: working out or whatever to fit into that dress for

381
00:20:41,119 --> 00:20:43,840
Speaker 2: that wedding or for your own wedding, or to wear

382
00:20:43,880 --> 00:20:46,480
Speaker 2: the bikini when you go to the beach. But now

383
00:20:46,840 --> 00:20:49,240
Speaker 2: it is it's something so much more deeper about that.

384
00:20:49,320 --> 00:20:53,000
Speaker 2: It's about your longevity and your health and being around

385
00:20:53,040 --> 00:20:55,679
Speaker 2: for your kids and being the best version of you

386
00:20:56,280 --> 00:20:56,840
Speaker 2: that you can be.

387
00:20:57,840 --> 00:20:58,200
Speaker 3: I am.

388
00:20:58,359 --> 00:21:01,119
Speaker 1: I'm notoriously bad at exercise.

389
00:21:01,200 --> 00:21:03,760
Speaker 2: I do not enjoy it, and it's I guess it's

390
00:21:03,800 --> 00:21:08,199
Speaker 2: a vicious circle in it. I do shift work, shift hours,

391
00:21:08,240 --> 00:21:12,359
Speaker 2: and so the motivation is just not there. What would

392
00:21:12,440 --> 00:21:17,119
Speaker 2: your advice be for women like me who really don't exercise?

393
00:21:17,480 --> 00:21:18,560
Speaker 1: Is a brisk walk?

394
00:21:18,600 --> 00:21:18,720
Speaker 3: You know?

395
00:21:18,760 --> 00:21:20,480
Speaker 2: I might have a brisk walk two or three times

396
00:21:20,480 --> 00:21:22,640
Speaker 2: a week with the dog, but is that enough?

397
00:21:24,200 --> 00:21:27,320
Speaker 3: Look, something is always going to be better than nothing.

398
00:21:27,600 --> 00:21:31,280
Speaker 3: That's actually something that everybody should remember that you don't

399
00:21:31,400 --> 00:21:34,720
Speaker 3: have to on your first day climb straight to the

400
00:21:34,760 --> 00:21:38,159
Speaker 3: top of the mountain. A start for you might be

401
00:21:38,280 --> 00:21:40,720
Speaker 3: walking to the end of the street and back, and

402
00:21:40,760 --> 00:21:43,719
Speaker 3: then that's something that you can progress from. A lot

403
00:21:43,760 --> 00:21:46,080
Speaker 3: of people set really unrealistic.

404
00:21:46,400 --> 00:21:48,840
Speaker 2: That's where I failed in the past. Yeah, and just

405
00:21:48,840 --> 00:21:52,240
Speaker 2: gone absolutely gung ho. And my husband said, hey, you

406
00:21:52,400 --> 00:21:54,199
Speaker 2: just you know, I might think I need to do

407
00:21:54,240 --> 00:21:55,960
Speaker 2: something for nights a week. He's like, no, no, no,

408
00:21:56,200 --> 00:21:57,320
Speaker 2: just little bits.

409
00:21:57,440 --> 00:22:02,879
Speaker 3: Yeah. Absolutely, set yourself realistic targets. Pencil something down and

410
00:22:03,480 --> 00:22:05,439
Speaker 3: think of a form of exercise that you think you

411
00:22:05,440 --> 00:22:09,520
Speaker 3: would enjoy. Make a commitment to yourself that you are

412
00:22:09,760 --> 00:22:13,040
Speaker 3: going to do that this week, and then if you

413
00:22:13,080 --> 00:22:16,680
Speaker 3: feel like you can commit to more, then you should progress.

414
00:22:17,119 --> 00:22:20,280
Speaker 3: Something is better than nothing, And I think what does

415
00:22:20,320 --> 00:22:23,399
Speaker 3: stop a lot of people from starting is thinking that

416
00:22:23,440 --> 00:22:26,080
Speaker 3: they need to break world records from the very beginning.

417
00:22:26,400 --> 00:22:29,240
Speaker 3: And life doesn't work like that. It doesn't matter if

418
00:22:29,240 --> 00:22:33,280
Speaker 3: it's weight loss or if it's your business. You have

419
00:22:33,359 --> 00:22:36,200
Speaker 3: to start at the start line and just make those progressions.

420
00:22:37,040 --> 00:22:40,560
Speaker 3: So just move. It will be the best investment that

421
00:22:40,640 --> 00:22:43,280
Speaker 3: you could possibly make during this time in your life.

422
00:22:43,320 --> 00:22:45,560
Speaker 2: And you know what, I think it's prioritizing yourself for

423
00:22:45,560 --> 00:22:49,000
Speaker 2: a change, instead of putting everyone else as your first priority,

424
00:22:49,680 --> 00:22:54,480
Speaker 2: shifting them absolutely, shifting the spotlight to yourself. What about diet, Mitch,

425
00:22:54,560 --> 00:22:57,320
Speaker 2: what would you recommend to women that can help assist

426
00:22:57,480 --> 00:23:00,520
Speaker 2: especially with hot flushers and just your general of health

427
00:23:00,560 --> 00:23:01,920
Speaker 2: across that sort of time.

428
00:23:02,920 --> 00:23:07,760
Speaker 3: Yeah, absolutely so. The female weight loss industry is a

429
00:23:07,880 --> 00:23:12,320
Speaker 3: multi billion dollar industry, and you'll probably find that once

430
00:23:12,359 --> 00:23:14,440
Speaker 3: you sort of hit the age of forty, you start

431
00:23:14,520 --> 00:23:17,479
Speaker 3: seeing all these little weird pop ups on your phone. Okay,

432
00:23:18,040 --> 00:23:20,639
Speaker 3: you know, put the cart oil in your belly button,

433
00:23:21,359 --> 00:23:26,280
Speaker 3: do the twenty floor before google it? All right, everybody,

434
00:23:26,320 --> 00:23:28,800
Speaker 3: gurgle it. You'll just be blown away. You know, you'll

435
00:23:28,840 --> 00:23:31,720
Speaker 3: be told that you need a fast, You'll be told

436
00:23:31,720 --> 00:23:34,040
Speaker 3: that you need a detox, you liver, all these things,

437
00:23:34,440 --> 00:23:36,800
Speaker 3: whereas natural fact, the best thing that you can do

438
00:23:37,359 --> 00:23:40,320
Speaker 3: is this comes straight back to the basics. Yeah, right,

439
00:23:40,800 --> 00:23:43,480
Speaker 3: there's small things that we can do. Make sure that

440
00:23:43,480 --> 00:23:46,600
Speaker 3: we're getting enough protein so we're feeding our lean muscle mass,

441
00:23:46,920 --> 00:23:51,760
Speaker 3: make sure that we're hydrating. There's nothing complex about improving

442
00:23:51,800 --> 00:23:53,960
Speaker 3: your health or losing a little bit of weight. You

443
00:23:54,080 --> 00:23:57,280
Speaker 3: have to follow a lifestyle, and you know this means

444
00:23:57,320 --> 00:23:59,480
Speaker 3: that you're still going to have a glass of wine,

445
00:23:59,520 --> 00:24:01,680
Speaker 3: you're still going to go out and enjoy your meal

446
00:24:01,760 --> 00:24:04,600
Speaker 3: with your friends on the weekend. But it also does

447
00:24:04,640 --> 00:24:07,919
Speaker 3: boil down to being accountable, understanding that you do have

448
00:24:08,000 --> 00:24:11,480
Speaker 3: to control your calories, control your habits. Because many women

449
00:24:11,560 --> 00:24:15,520
Speaker 3: during menopause and perimenopause believe that weight loss is impossible,

450
00:24:16,200 --> 00:24:19,480
Speaker 3: whereas it's just about coming back to the basics and

451
00:24:19,520 --> 00:24:23,480
Speaker 3: being consistent with it. I'll always say pat that if

452
00:24:23,560 --> 00:24:26,879
Speaker 3: what you're doing feel short term and you're not enjoying it,

453
00:24:27,080 --> 00:24:29,879
Speaker 3: you're only going to get short term results. And I

454
00:24:29,920 --> 00:24:35,000
Speaker 3: believe that women are notorious for unfortunately being led a

455
00:24:35,040 --> 00:24:38,080
Speaker 3: stray down down a path of that diet. It's awful

456
00:24:38,160 --> 00:24:40,439
Speaker 3: some of the things that I've heard women do it Like,

457
00:24:40,520 --> 00:24:44,399
Speaker 3: I've never even heard of that.

458
00:24:42,640 --> 00:24:46,720
Speaker 1: What what are some of the things?

459
00:24:47,960 --> 00:24:51,719
Speaker 3: Oh? Look, I think the biggest things at the moment

460
00:24:52,480 --> 00:24:54,679
Speaker 3: is like, yeah, the cast royal thing. I don't know

461
00:24:54,720 --> 00:24:57,120
Speaker 3: how it works, but you put cast roil and your

462
00:24:57,119 --> 00:24:59,119
Speaker 3: belly button, put a band aid over it, go to

463
00:24:59,160 --> 00:25:02,560
Speaker 3: sleep and apparent Yeah, apparently that's meant to help you

464
00:25:02,640 --> 00:25:08,000
Speaker 3: lose weight. Fasting is a huge one with women, which

465
00:25:08,440 --> 00:25:11,159
Speaker 3: I'm not against fasting, but ninety nine percent of the

466
00:25:11,200 --> 00:25:14,280
Speaker 3: world's population isn't going to enjoy it, you know, even

467
00:25:14,320 --> 00:25:18,800
Speaker 3: just things like keto carnivore. You know, you go forty

468
00:25:18,840 --> 00:25:21,720
Speaker 3: to fifty years enjoying bread and then all of a

469
00:25:21,720 --> 00:25:24,480
Speaker 3: sudden you think that you've got to stop it. It's ridiculous.

470
00:25:24,680 --> 00:25:26,320
Speaker 1: Yeah, I couldn't go without bread.

471
00:25:27,240 --> 00:25:29,240
Speaker 3: I eat bread every single day, every day.

472
00:25:29,359 --> 00:25:32,160
Speaker 2: Oh, you're a workout demon, though, But I have cut

473
00:25:32,200 --> 00:25:36,199
Speaker 2: it back. But I think there's a shift. Isn't there

474
00:25:36,200 --> 00:25:37,720
Speaker 2: a shift back to white bread?

475
00:25:37,760 --> 00:25:42,560
Speaker 3: Now? Look, I recommend that you just eat whatever bread

476
00:25:42,600 --> 00:25:45,920
Speaker 3: you like. Okay. The biggest things that cause weight gain

477
00:25:45,960 --> 00:25:48,560
Speaker 3: for an individual is like, all right, if you're not

478
00:25:48,600 --> 00:25:51,160
Speaker 3: getting enough protein in your day, you're going to find

479
00:25:51,200 --> 00:25:54,960
Speaker 3: yourself very hungry. When you're hungry, you're more inclined to

480
00:25:55,440 --> 00:25:59,040
Speaker 3: snack on chips than chocolate. So it's just about having

481
00:25:59,160 --> 00:26:02,800
Speaker 3: a sensible balance of nutrients and just following some really

482
00:26:02,840 --> 00:26:06,480
Speaker 3: basic guidelines that put you in a very safe lane

483
00:26:06,480 --> 00:26:09,000
Speaker 3: of success. And when you realize it, it's like, oh

484
00:26:09,080 --> 00:26:11,359
Speaker 3: my gosh, what have I been doing my whole life?

485
00:26:11,400 --> 00:26:15,399
Speaker 3: This is actually, isn't that difficult. We We work with

486
00:26:15,440 --> 00:26:18,080
Speaker 3: women who have struggled to lose even just one kilo

487
00:26:18,359 --> 00:26:21,000
Speaker 3: for years on end, to then lose a kilo in

488
00:26:21,040 --> 00:26:23,399
Speaker 3: the first week and go, wow, I was actually eating

489
00:26:23,440 --> 00:26:25,119
Speaker 3: sandwiches this week. That was lovely.

490
00:26:25,320 --> 00:26:26,879
Speaker 1: Yeah, it's motivating, isn't it.

491
00:26:27,640 --> 00:26:30,280
Speaker 3: It is? It is motivating, but it's also really basic.

492
00:26:30,359 --> 00:26:33,240
Speaker 3: But you know, the basics have been thrown out the

493
00:26:33,280 --> 00:26:36,040
Speaker 3: window and replaced with complicated nonsense.

494
00:26:36,400 --> 00:26:40,000
Speaker 2: With protein as a perimenopause and menopausal women, do we

495
00:26:40,160 --> 00:26:42,480
Speaker 2: need more protein intaken?

496
00:26:43,080 --> 00:26:45,520
Speaker 1: And just how much should we be having on a

497
00:26:45,600 --> 00:26:46,400
Speaker 1: daily basis?

498
00:26:47,160 --> 00:26:50,840
Speaker 3: Look, on average, we recommend that you should try and

499
00:26:51,040 --> 00:26:54,760
Speaker 3: hit one point five grams of protein per kilo of

500
00:26:54,840 --> 00:26:57,200
Speaker 3: your body weight. That's just going to put you in

501
00:26:57,200 --> 00:26:59,560
Speaker 3: a really sack position. It doesn't have to be exact,

502
00:27:00,720 --> 00:27:03,399
Speaker 3: but that's a good starting point and it doesn't have

503
00:27:03,440 --> 00:27:05,840
Speaker 3: to be as complicated as you think. If you're having

504
00:27:05,920 --> 00:27:09,199
Speaker 3: a few eggs for breakfast, you know, a chicken sandwich

505
00:27:09,280 --> 00:27:12,720
Speaker 3: at lunch, some spaghetti bolonaise at dinner, the chances are

506
00:27:12,960 --> 00:27:14,960
Speaker 3: the majority of people are going to be hitting their

507
00:27:14,960 --> 00:27:19,280
Speaker 3: proteins targets. Yeah, but it is extremely important protein, like

508
00:27:19,320 --> 00:27:23,399
Speaker 3: I said, will help maintain your lean muscle mouse and

509
00:27:23,440 --> 00:27:26,119
Speaker 3: it's the most important macro nutrient to make sure that

510
00:27:26,160 --> 00:27:27,080
Speaker 3: you feel full.

511
00:27:27,400 --> 00:27:30,440
Speaker 2: So if people want to follow you, Mitch, it's Mitch

512
00:27:30,520 --> 00:27:32,520
Speaker 2: Little Academy on Instagram.

513
00:27:33,280 --> 00:27:38,000
Speaker 3: Yeah, Mitch Little Academy. If you just start on Instagram, Facebook, anywhere,

514
00:27:38,720 --> 00:27:40,720
Speaker 3: you'll be able to You'll be able to see what

515
00:27:40,760 --> 00:27:41,160
Speaker 3: I'm about.

516
00:27:41,359 --> 00:27:44,640
Speaker 2: It's a handy tool for women too, who perhaps can't

517
00:27:44,640 --> 00:27:47,320
Speaker 2: go to the expense of hiring a personal trainer or

518
00:27:47,359 --> 00:27:48,520
Speaker 2: have a gym membership.

519
00:27:49,040 --> 00:27:52,920
Speaker 1: I mean, there's so your Instagram start again.

520
00:27:53,200 --> 00:27:56,119
Speaker 2: Your Instagram videos are so jam packed full of really

521
00:27:56,160 --> 00:28:00,359
Speaker 2: great expert advice, and it kind of takes the burden off,

522
00:28:00,840 --> 00:28:03,120
Speaker 2: you know, having to follow that regime as well if

523
00:28:03,119 --> 00:28:06,720
Speaker 2: they just follow you. There's so many great tips about

524
00:28:07,040 --> 00:28:09,240
Speaker 2: perimenopause and menopause fitness.

525
00:28:10,000 --> 00:28:13,840
Speaker 3: Yeah. Absolutely, And like I said, this is something that

526
00:28:13,880 --> 00:28:18,439
Speaker 3: I'm still learning about every single day. Is something that

527
00:28:18,480 --> 00:28:22,560
Speaker 3: I'm researching or just just learning through the experiences that

528
00:28:22,600 --> 00:28:25,360
Speaker 3: I'm having with my wife and being able to get

529
00:28:25,400 --> 00:28:28,400
Speaker 3: her honest feedback each day. You know, things like how

530
00:28:28,400 --> 00:28:31,560
Speaker 3: did you sleep last night, how do you feel today,

531
00:28:31,640 --> 00:28:34,160
Speaker 3: how are your joints. How do you feel after your workout?

532
00:28:34,640 --> 00:28:38,640
Speaker 3: It's really interesting to ask these questions and just get

533
00:28:38,760 --> 00:28:42,720
Speaker 3: more of a picture of what's actually happening with you

534
00:28:42,880 --> 00:28:44,360
Speaker 3: physically and mentally at the moment.

535
00:28:44,960 --> 00:28:45,800
Speaker 1: I love that, Mitch.

536
00:28:46,160 --> 00:28:50,120
Speaker 2: I really want to congratulate you. It is absolutely phenomenal

537
00:28:50,200 --> 00:28:53,880
Speaker 2: what you're doing. It's amazing for women, but also even

538
00:28:53,960 --> 00:28:59,120
Speaker 2: more so for guys who need advice or support. Even

539
00:28:59,240 --> 00:29:02,000
Speaker 2: I recommend you follow Mitch Little on Instagram. You will

540
00:29:02,040 --> 00:29:05,360
Speaker 2: definitely get, if not a laugh, some great advice from it.

541
00:29:05,440 --> 00:29:07,240
Speaker 1: So I thank you from the bottom of my heart.

542
00:29:08,600 --> 00:29:11,520
Speaker 3: No, thank you so much. And yeah, I appreciate you

543
00:29:12,240 --> 00:29:15,320
Speaker 3: helping helping get that message out. And good work to

544
00:29:15,360 --> 00:29:18,720
Speaker 3: you as well for making the conversation a little bit

545
00:29:18,760 --> 00:29:22,040
Speaker 3: more mainstream, because you know, one thing that I can

546
00:29:22,160 --> 00:29:24,920
Speaker 3: tell you for a factor is since I've started speaking

547
00:29:24,960 --> 00:29:27,600
Speaker 3: about it a little bit more and you know, just

548
00:29:27,680 --> 00:29:30,640
Speaker 3: posting some reels on social media that are getting some traction,

549
00:29:30,880 --> 00:29:34,280
Speaker 3: seeing the comments pop up. My wife has actually said

550
00:29:34,280 --> 00:29:37,040
Speaker 3: that reading some of the comments on the post of

551
00:29:37,120 --> 00:29:40,080
Speaker 3: and putting up has been like therapy to her because

552
00:29:40,400 --> 00:29:43,280
Speaker 3: it makes her feel like she's not alone. And I

553
00:29:43,320 --> 00:29:46,000
Speaker 3: think that if I think that if women are more

554
00:29:46,200 --> 00:29:49,800
Speaker 3: open to talk about it amongst themselves, even that within

555
00:29:49,840 --> 00:29:52,240
Speaker 3: itself is going to be a massive, massive start to

556
00:29:53,240 --> 00:29:55,080
Speaker 3: help so many women through this process.

557
00:29:55,200 --> 00:29:58,080
Speaker 2: It's a shift, Mitch, It's a shift, and it's I

558
00:29:58,080 --> 00:30:00,440
Speaker 2: don't even want to say it's a minor revolution. It's

559
00:30:00,480 --> 00:30:03,480
Speaker 2: a major revolution. Like the time has come to talk

560
00:30:03,520 --> 00:30:07,160
Speaker 2: about it. We've been suffering all these decades for far

561
00:30:07,200 --> 00:30:09,840
Speaker 2: too long, and it's you know, it's a change. The

562
00:30:09,920 --> 00:30:12,560
Speaker 2: leaf has turned over and this is the way forward.

563
00:30:12,600 --> 00:30:14,920
Speaker 2: And thank you for helping be part of that.

564
00:30:15,880 --> 00:30:18,880
Speaker 3: Not my pleasure, no worries at all.

565
00:30:19,040 --> 00:30:22,200
Speaker 2: And you can follow Mit shodline at Mitch Little Academy.

566
00:30:22,560 --> 00:30:25,040
Speaker 2: He also has a handy app you can download to

567
00:30:25,080 --> 00:30:28,640
Speaker 2: help reach your health and fitness goals going forward. Nutrition

568
00:30:29,160 --> 00:30:31,800
Speaker 2: is a common theme when I speak to women about menopause.

569
00:30:32,040 --> 00:30:35,080
Speaker 1: I'll be touching on that a little later on Rage

570
00:30:35,120 --> 00:30:36,240
Speaker 1: Against the Menopause.

571
00:30:36,640 --> 00:30:38,720
Speaker 2: You know, you can always drop into my dms with

572
00:30:38,840 --> 00:30:42,680
Speaker 2: suggestions of things you'd like covered in your journey. Perhaps

573
00:30:42,760 --> 00:30:46,080
Speaker 2: you want to share your lived experience or how my

574
00:30:46,160 --> 00:30:49,560
Speaker 2: podcast has helped you. Hit me up on Insta at

575
00:30:49,640 --> 00:30:50,200
Speaker 2: Patrina

576
00:30:50,280 --> 00:30:53,800
Speaker 1: Jones Newman, Rage Against the menopause,