WEBVTT - BEST OF: Ageing 👩‍🦳

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<v Speaker 1>Get everyone. Sam here. We are taking a short break

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<v Speaker 1>from our new interviews over the Christmas period, but I'm

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<v Speaker 1>putting together some of my favorite interviews of the year,

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<v Speaker 1>bit of a highlight reel as we cover different topics,

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<v Speaker 1>and this week we are diving into a full episode

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<v Speaker 1>on aging. We're going to be looking back from an

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<v Speaker 1>interview that I did with Susie Burrell, who spoke about

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<v Speaker 1>metabolism and how we can influence it. Then we're going

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<v Speaker 1>to hear from the incredible doctor Joanna McMillan, who's an

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<v Speaker 1>expert on menopause, how and why our body changes during

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<v Speaker 1>that time. She says it all comes down to two

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<v Speaker 1>different factors and how we can manage it. Enjoy the

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<v Speaker 1>little bonus episode. I'm Sam Wood and this is the

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<v Speaker 1>Good Knife. Our next guest that I am very excited

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<v Speaker 1>to speak to. She is the TV nutritionist, one of

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<v Speaker 1>Australia's leading dietitians with the background in nutrition and psychology,

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<v Speaker 1>Cezi Burrell. Welcome to the WOODLFE and thanks so much

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<v Speaker 1>for joining us.

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<v Speaker 2>I'm so honored to be here, Sam. Thank you for

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<v Speaker 2>having me.

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<v Speaker 1>You are so knowledgeable and you've got so much experience

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<v Speaker 1>in dealing with the whole spectrum of nutrition, and I

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<v Speaker 1>thought we could really focus on a topic that I

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<v Speaker 1>get a lot of questions about, and that is metabolism.

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<v Speaker 1>What is our metabolism? How does it work? And these

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<v Speaker 1>people that are saying I can't lose weight because of

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<v Speaker 1>my metabolism? Is there any truth to what they are saying?

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<v Speaker 2>Oh, it's complicated, isn't it? It's simple, But it's not.

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<v Speaker 2>So I'll try and explain it in as simple terms

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<v Speaker 2>as I can. I would describe metabolism as the body's

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<v Speaker 2>basic engine of burning, and some of it is programmed.

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<v Speaker 2>We don't necessarily have control over it. It's the number

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<v Speaker 2>of calories that's required to keep us breathing. It is

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<v Speaker 2>heavily dependent on our size. So for example, males have

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<v Speaker 2>a higher metabolic rate or higher metabolism because they've got

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<v Speaker 2>a larger body frame generally, and the more muscle mass

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<v Speaker 2>that you have, more what we would describe as being

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<v Speaker 2>more metabolically active, so you burn more calories to keep

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<v Speaker 2>that muscle mass active. And it's dependent from genetics, gender,

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<v Speaker 2>a certain degree of our training loads. So athletes or

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<v Speaker 2>ex athletes personal trainers will have a higher metabolism because

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<v Speaker 2>they've got more muscle mass. And then about twenty five

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<v Speaker 2>percent of the calories that we burn are controlled by us,

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<v Speaker 2>So that comes down to the volume of food that

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<v Speaker 2>we're eating, the amount of activity or the burn that

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<v Speaker 2>we have each day, on top of what we would

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<v Speaker 2>need if we were laying in a hospital bed at

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<v Speaker 2>rest and just needed that certain number of calories to survive.

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<v Speaker 2>So the average person, in my experience, has the resting

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<v Speaker 2>metabolic rate we call it, which is the number of

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<v Speaker 2>calories they require without any other level of activity. Ranges

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<v Speaker 2>for a very small inactive female from maybe a thousand

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<v Speaker 2>up to fifteen sixteen eighteen hundred two thousand for a

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<v Speaker 2>large frame guy with a lot of muscle mass. So

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<v Speaker 2>I think one of the misconceptions about metabolism is people

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<v Speaker 2>believe or like to tell themselves that we can't change it.

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<v Speaker 2>You know, I've got a poor metabolism. My body is

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<v Speaker 2>not burning or working as well. And indeed, when people

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<v Speaker 2>gain weight over time and have higher proportions of body

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<v Speaker 2>fat or have hormonal shifts, certainly that does happen to

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<v Speaker 2>people as they become less efficient at burning glucose over time,

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<v Speaker 2>and hormones like our insulin are not being well regulated,

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<v Speaker 2>and that can predispose us to storing body fat. There's

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<v Speaker 2>a perception that the metabolism isn't working because you would

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<v Speaker 2>take one person who could eat certain number of calories

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<v Speaker 2>each day and lose weight successfully a person given exactly

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<v Speaker 2>the same number of calories, and yet they still don't

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<v Speaker 2>lose weight or even gain weight, depending on some of

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<v Speaker 2>those underlying factors, like how much body fat they have

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<v Speaker 2>or what their hormones are doing. So indeed, there are

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<v Speaker 2>large individual differences in metabolism and metabolic rate, but what

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<v Speaker 2>I want most people to take away from it is

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<v Speaker 2>that we all have the capacity to improve metabolic rate

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<v Speaker 2>and become better at burning over time. And I would

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<v Speaker 2>say that one of the key jobs I have, particularly

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<v Speaker 2>working with women in their thirties, forties, fifties, as they've

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<v Speaker 2>experienced that gradual weight crete and had some of the

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<v Speaker 2>metabolic inefficiency build over time as a result of gaining

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<v Speaker 2>weight and having those in pormodal impairments. My job as

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<v Speaker 2>a dietician is to help what I describe as rehab

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<v Speaker 2>that muscle and try and get it better at burning,

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<v Speaker 2>and then of course working very closely with personal trainers

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<v Speaker 2>who are also skilled in that area. As we're sure

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<v Speaker 2>you would agree, your job is also getting that person

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<v Speaker 2>better at burning with their muscle mass or the type

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<v Speaker 2>of training that they're doing. So it's absolutely a misconception

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<v Speaker 2>that people have got a bad metabolism because the truth

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<v Speaker 2>is larger people, even if they've got more body fat,

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<v Speaker 2>have also got more muscle mass, so they've actually got

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<v Speaker 2>a higher metabolic rate than someone who's much smaller. But

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<v Speaker 2>they're not operating efficiently as such, and perhaps sitting down

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<v Speaker 2>a lot through the day or consuming their calories at

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<v Speaker 2>the wrong time of the day, and so hormonally they're

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<v Speaker 2>not working as efficiently as they could. And there's absolutely

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<v Speaker 2>no reason why we can't, as we would describe, rehab

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<v Speaker 2>that muscle over time and get it back on track

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<v Speaker 2>and improve an increase metabolic rate. But it takes time.

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<v Speaker 2>If you think about bodies, you know they might have

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<v Speaker 2>had ten or twenty years of that gradual inefficiency happening.

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<v Speaker 2>It takes time to reverse it. And that's why when

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<v Speaker 2>people are wanting to improve metabolic rate, lose body fat,

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<v Speaker 2>lose large amounts of weight ten twenty thirty kilos, it

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<v Speaker 2>takes three, six, twelve months to reverse all that what

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<v Speaker 2>we would describe as inefficiency that's built over a long

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<v Speaker 2>period of time.

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<v Speaker 1>I am absolutely thrilled to be joined in the Woodlife

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<v Speaker 1>Studio today by someone who've just had a little chat

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<v Speaker 1>with off air if I'm going to be really honest

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<v Speaker 1>with you, and has already blown me away in five

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<v Speaker 1>glorious minutes, so I think we can recapture that magic.

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<v Speaker 1>It is none other than Joana macmillan, who has a

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<v Speaker 1>PhD in nutrition. She's a dietitian, she's a women's health expert,

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<v Speaker 1>she's an author, amongst many many other things. But what

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<v Speaker 1>I really want to dive into and pick your brain

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<v Speaker 1>on today, Joanna is menopause and aging the right way

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<v Speaker 1>with the right attitude. Welcome to the WOODLFE and thank

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<v Speaker 1>you so much for joining us.

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<v Speaker 3>Thank you for having me. SMU's delightful to be here

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<v Speaker 3>and such a good topic, a topic i'm certainly very

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<v Speaker 3>passionate about.

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<v Speaker 1>I'm not going to tell you where to start, because

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<v Speaker 1>you're the absolute expert on this, and as a four

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<v Speaker 1>year old men it's not my ear of expertise, but

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<v Speaker 1>it's something I'm really really interesting in, both for my

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<v Speaker 1>own knowledge and development, but also so I can help

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<v Speaker 1>other women moving forward.

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<v Speaker 3>Yes, and thank you to Sam being a forty year

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<v Speaker 3>old man. That's great that you're prepared to have these conversations.

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<v Speaker 3>And you know, I think in the past everything was

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<v Speaker 3>just women were just expected to get on with it,

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<v Speaker 3>and this is the trouble that we're in. I mean,

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<v Speaker 3>I don't mind sharing that I'm forty nine. I'm going

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<v Speaker 3>to be fifty later this year. I'm no doubt in

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<v Speaker 3>those perimenopausal years. I'm not at menopause yet, but I'm

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<v Speaker 3>in that group of women who in my personal life

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<v Speaker 3>are starting to ask me about all sorts of different

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<v Speaker 3>things that they're experiencing. And in my professional life, of course,

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<v Speaker 3>I'm always asked about what's happening. Why am I gaining

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<v Speaker 3>weight around the middle, Why am I having mood swings?

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<v Speaker 3>You know, why am I struggling with this, struggling with

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<v Speaker 3>that brain fog, you know, taking longer to recover from exercise,

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<v Speaker 3>all of these different physical things that are happening. Because

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<v Speaker 3>I see it as two sides of the story, or

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<v Speaker 3>two sides of the same coin. So one is the

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<v Speaker 3>science side, the physiological side, what's happening inside your body?

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<v Speaker 3>Why are these particular changes going on. But the other

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<v Speaker 3>side of the store, or the other side of the coin,

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<v Speaker 3>is about this psychological aspect that we cannot expect to

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<v Speaker 3>have our twenty year old body when we're fifty or

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<v Speaker 3>when we're sixty. We've got to look at each stage

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<v Speaker 3>of our life and make the best of our body,

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<v Speaker 3>make our best our abilities and our strengths and weakness

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<v Speaker 3>has changed throughout life. You know, my fifty year old

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<v Speaker 3>body is not going to be the same. I can't

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<v Speaker 3>expect it to do the same things. It's when I

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<v Speaker 3>was an aerobics instructor, aged in my twenties, teaching twenty

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<v Speaker 3>classes a week. I'm in a different body now, but

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<v Speaker 3>there's great advantages to this body. You know, I've got

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<v Speaker 3>experience under my belt there, I've got different job opportunities.

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<v Speaker 3>I've got my brain contains different information. You know. I've

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<v Speaker 3>got two teenage boys who are fascinating me as I

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<v Speaker 3>watch these kids become young adults, and they've got their

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<v Speaker 3>own opinions and so on. So it's a different stage

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<v Speaker 3>of life. My training has changed. I do different some

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<v Speaker 3>exercises actually remarkably similar, but other things have really changed.

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<v Speaker 3>And so What I want to encourage women to do

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<v Speaker 3>is to one make sure that their goals are aligned

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<v Speaker 3>with their stage of life. Understand what the underlying physiology,

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<v Speaker 3>understand the how to make the most of the biological

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<v Speaker 3>changes that are going on, how to reduce their risk

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<v Speaker 3>of various sorts of chronic diseases that start to affect

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<v Speaker 3>us pust fifty, hopefully not to later. You can steve

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<v Speaker 3>them well off and dramatically reduce your risk through dying

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<v Speaker 3>lifestyle changes, and it's effectively about having our feet firmly

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<v Speaker 3>in health is about understanding how to make the best

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<v Speaker 3>of yourself at every stage of your life.

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<v Speaker 1>It's so interesting you say, you know, we shouldn't try

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<v Speaker 1>and be our twenty year old body when we're fifty,

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<v Speaker 1>and it just as you say it. The natural reaction

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<v Speaker 1>to that is, of course not, but so many people do.

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<v Speaker 1>And whether it's trying to get that back, or whether

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<v Speaker 1>it's starting a new wellness program and trying to make

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<v Speaker 1>in roads and just being frustrated by the fact that

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<v Speaker 1>you're expecting faster results, so you feel like you're doing

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<v Speaker 1>all the right things and you're just sort of stuck

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<v Speaker 1>in quicksand and you're not getting those results because you

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<v Speaker 1>could be in that menopausal period. And we get lots

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<v Speaker 1>of questions from our wood Life listeners ringing up, I've

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<v Speaker 1>actually haven't got a couple of them. Well, we might

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<v Speaker 1>just play you because I'm sure it's a style of

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<v Speaker 1>question or a theme of question that you've had a

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<v Speaker 1>million times before, and I'd love your advice on it.

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<v Speaker 4>I'm fifty one years old and menopausal. I've got about

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<v Speaker 4>twenty kilos to lose, and over the past couple of

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<v Speaker 4>years have been focusing on clean eating, water intake, and

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<v Speaker 4>I exercise three times a week. Most of my weight

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<v Speaker 4>is around my tummy area and torso just wondering if

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<v Speaker 4>you've got some advice around what I should be focusing

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<v Speaker 4>on for this part of my life and how to

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<v Speaker 4>move that's stubborn fat.

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<v Speaker 5>Since hitting fifty, I'm finding it so hard to shift

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<v Speaker 5>the weight around my midrift no matter what I do,

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<v Speaker 5>I just feel like I'm floated and heavy all the time.

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<v Speaker 5>Would love something to look at this area.

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<v Speaker 6>What would be some of the best advice that you

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<v Speaker 6>could offer in regards to the menopausal mound or the

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<v Speaker 6>tummy that we older ladies seem to carry around with

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<v Speaker 6>us once we hit that horrible menopausal phase in our life.

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<v Speaker 3>Please tell me there's a magic kill.

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<v Speaker 1>So isn't that interesting to you?

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<v Speaker 3>Know?

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<v Speaker 1>That three very very similar questions And I hadn't heard

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<v Speaker 1>that term before, But the menopausal mound, you know, that

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<v Speaker 1>stubborn tummy fat that these women are so determined to

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<v Speaker 1>lose but really struggling to do so, is there any

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<v Speaker 1>advice you can give anyone that's experiencing that to help them?

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<v Speaker 3>Yeah, that is probably the most common physical kind of

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<v Speaker 3>body change question that we see around menopause, and the

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<v Speaker 3>reason for it. Understanding the biology of what's going on

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<v Speaker 3>behind the scenes might help people to understand. And it's

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<v Speaker 3>because the female hormones like estrogen are dropping and you

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<v Speaker 3>take on a more male like pattern of hormone distribution

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<v Speaker 3>post menopause. So that's what's happening during menopause. So your

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<v Speaker 3>hormone levels are changing and with it becomes a more

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<v Speaker 3>male like pattern of where you store fat, and that's

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<v Speaker 3>exactly what happens, So you tend to store more fat

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<v Speaker 3>around the middle. So for women post menopause, the risk

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<v Speaker 3>of heart disease rises until it's roughly the same as

0:12:18.840 --> 0:12:21.400
<v Speaker 3>men and that part of that is that reasoning for

0:12:21.480 --> 0:12:24.319
<v Speaker 3>fat around the middle. Prior to menopause, women tend to

0:12:24.360 --> 0:12:26.560
<v Speaker 3>store more fat, and this is good news for women

0:12:26.600 --> 0:12:28.280
<v Speaker 3>who are a bit more pear shaped. If you're storing

0:12:28.320 --> 0:12:31.120
<v Speaker 3>fat around your hips and thighs and bottom, that fat

0:12:31.240 --> 0:12:33.520
<v Speaker 3>or even in your arms, that kind of fat is

0:12:33.559 --> 0:12:36.680
<v Speaker 3>actually not really associated with health at all. You may

0:12:36.760 --> 0:12:39.120
<v Speaker 3>want to slim down or whatever, but rest assured that

0:12:39.120 --> 0:12:41.640
<v Speaker 3>that fat is actually there to help get you through

0:12:41.640 --> 0:12:45.480
<v Speaker 3>things like pregnancies and especially breastfeeding. Breastfeedings the most energetic

0:12:45.600 --> 0:12:47.920
<v Speaker 3>sort of experience that you'll go through as a woman,

0:12:48.240 --> 0:12:50.439
<v Speaker 3>aside from you know, I'm not talking about any sort

0:12:50.440 --> 0:12:53.160
<v Speaker 3>of forms of exercise or anything, but as a continual

0:12:53.360 --> 0:12:56.920
<v Speaker 3>energy drain, it is the most energetic part. So that's

0:12:56.960 --> 0:12:59.520
<v Speaker 3>really why we store that extra fat there. So that's

0:12:59.559 --> 0:13:02.840
<v Speaker 3>worth every woman understanding that women will always even if

0:13:02.840 --> 0:13:04.880
<v Speaker 3>we look at two athletes, the women will always have

0:13:05.280 --> 0:13:08.440
<v Speaker 3>more fat than men as a general rule. It's just

0:13:08.480 --> 0:13:10.680
<v Speaker 3>our physiology. It's the way that we're made. I should

0:13:10.720 --> 0:13:12.280
<v Speaker 3>say up front, there is one book that I really

0:13:12.280 --> 0:13:14.079
<v Speaker 3>recommend that women read that I think should be a

0:13:14.120 --> 0:13:16.280
<v Speaker 3>bit of a bible for women going through menopause, and

0:13:16.320 --> 0:13:18.640
<v Speaker 3>it's written by a colleague of mind, Dr Ginny Mansberg,

0:13:18.679 --> 0:13:20.680
<v Speaker 3>and she's written a book called The M Word. It's

0:13:20.720 --> 0:13:22.880
<v Speaker 3>like a bible for people going through menopause because she

0:13:22.920 --> 0:13:25.800
<v Speaker 3>will talk about things like hormone replacement therapy and all

0:13:25.840 --> 0:13:28.400
<v Speaker 3>sorts of other different kind of from a medical perspective,

0:13:28.559 --> 0:13:31.400
<v Speaker 3>but she will also talk some aspects of nutrition, particularly

0:13:31.440 --> 0:13:33.400
<v Speaker 3>to be supplements in there that might help. So I

0:13:33.520 --> 0:13:35.760
<v Speaker 3>refer people to that book for more of the medical advice.

0:13:36.080 --> 0:13:39.000
<v Speaker 3>But understanding, I'm going to lay down fat in a

0:13:39.040 --> 0:13:41.480
<v Speaker 3>different way, so instead of it going where it used

0:13:41.480 --> 0:13:43.080
<v Speaker 3>to go, it's going to go more around the middle.

0:13:43.120 --> 0:13:45.959
<v Speaker 3>Now that doesn't mean that you necessarily have to store

0:13:46.000 --> 0:13:49.160
<v Speaker 3>more fat. It means that whatever else is going on

0:13:49.240 --> 0:13:51.680
<v Speaker 3>in life, if you are storing fat, it's more likely

0:13:51.720 --> 0:13:54.439
<v Speaker 3>to go on around your tummy. The types of things

0:13:54.440 --> 0:13:57.040
<v Speaker 3>that can help you to stop doing that are involved

0:13:57.080 --> 0:13:59.760
<v Speaker 3>in looking more holistically at your lifestyle. So one of

0:13:59.760 --> 0:14:01.960
<v Speaker 3>the things that we forget about is that fat tends

0:14:01.960 --> 0:14:04.760
<v Speaker 3>not to be gained overnight. We think it does. You

0:14:04.800 --> 0:14:06.720
<v Speaker 3>sort of have a big weekend and you have a

0:14:06.720 --> 0:14:08.920
<v Speaker 3>slice of chocolate cake at a Bursday party. The next day,

0:14:08.960 --> 0:14:11.200
<v Speaker 3>you're sure that you feel faster, that's all up here,

0:14:11.240 --> 0:14:13.400
<v Speaker 3>it's all in your head. In the same way that

0:14:13.480 --> 0:14:15.800
<v Speaker 3>it takes a long time to lose weight, you slowly

0:14:15.880 --> 0:14:18.720
<v Speaker 3>chip away at those fat stores. You don't gain fat really,

0:14:18.760 --> 0:14:21.560
<v Speaker 3>really quickly. Fat is a very energy dense store of energy,

0:14:21.600 --> 0:14:23.720
<v Speaker 3>so it takes time to build up. So that fat

0:14:23.800 --> 0:14:27.200
<v Speaker 3>around your middle has actually been gradually building up, probably

0:14:27.280 --> 0:14:29.320
<v Speaker 3>over a number of years, and it's just that you

0:14:29.360 --> 0:14:32.040
<v Speaker 3>sort of suddenly notice it. And two things are happening

0:14:32.040 --> 0:14:34.920
<v Speaker 3>around this stage of life. One, people who have had kids,

0:14:35.120 --> 0:14:37.040
<v Speaker 3>Their kids tend to be getting a stage where they're

0:14:37.120 --> 0:14:39.000
<v Speaker 3>leaving home or they're at least teenagers, and they're a

0:14:39.000 --> 0:14:41.600
<v Speaker 3>bit more out and about and independent. So possibly you've

0:14:41.600 --> 0:14:44.200
<v Speaker 3>got more time in your hands and you're not running

0:14:44.240 --> 0:14:46.520
<v Speaker 3>around so much after little kids. You may be more

0:14:46.560 --> 0:14:49.440
<v Speaker 3>progressed in your career, and unfortunately, often being more progressed

0:14:49.480 --> 0:14:51.960
<v Speaker 3>in your career ends up more time sitting at your

0:14:52.000 --> 0:14:54.880
<v Speaker 3>desk or sitting in a chair, or sitting in meetings.

0:14:55.440 --> 0:14:58.040
<v Speaker 3>You may simply be starting to get tired, taking longer

0:14:58.080 --> 0:15:00.760
<v Speaker 3>to recover, so inadvertently you're actually not training is hard.

0:15:01.080 --> 0:15:03.960
<v Speaker 3>You're not training is often you're actually starting to and

0:15:03.960 --> 0:15:06.080
<v Speaker 3>that's for the people who are training. Lots of people

0:15:06.120 --> 0:15:09.080
<v Speaker 3>are actually very very sedentary. So what's happening is that

0:15:09.320 --> 0:15:11.640
<v Speaker 3>every year you're losing a little bit of muscle. And

0:15:11.720 --> 0:15:13.960
<v Speaker 3>think of muscle as like the engine of your body.

0:15:13.960 --> 0:15:16.720
<v Speaker 3>It is burning energy, is burning away all of the time,

0:15:17.040 --> 0:15:20.560
<v Speaker 3>so muscle is continually turning over our calories or kilodoles.

0:15:21.160 --> 0:15:24.240
<v Speaker 3>Fat is just tiny little idol. It uses a little

0:15:24.240 --> 0:15:26.480
<v Speaker 3>bit of energy, but not very much. It's a store

0:15:26.520 --> 0:15:29.520
<v Speaker 3>of energy. So when you've got less muscle and women,

0:15:29.640 --> 0:15:31.600
<v Speaker 3>you know, I always get frustrated the woman not wanting

0:15:31.640 --> 0:15:33.120
<v Speaker 3>to lift weights because they say, oh, I don't want

0:15:33.120 --> 0:15:36.080
<v Speaker 3>big muscles. Actually, if you're one of those very skinny

0:15:36.080 --> 0:15:38.760
<v Speaker 3>young women, listen up, because you're gonna have a problem

0:15:38.840 --> 0:15:41.080
<v Speaker 3>later in life. Because if you start with not much muscle,

0:15:41.480 --> 0:15:43.160
<v Speaker 3>you know, you're really going to have problems when you

0:15:43.240 --> 0:15:45.520
<v Speaker 3>get to menopause. So as your muscle dies off, and

0:15:45.560 --> 0:15:48.200
<v Speaker 3>actually it's from about age thirty, most people, unless you're

0:15:48.240 --> 0:15:50.720
<v Speaker 3>doing something very actively about it, are losing a bit

0:15:50.720 --> 0:15:53.120
<v Speaker 3>of muscle year on year, and any men that are

0:15:53.120 --> 0:15:55.440
<v Speaker 3>listening it actually is happening to you too. But as

0:15:55.480 --> 0:15:57.720
<v Speaker 3>you lose that muscle, you're getting a bit more fat

0:15:57.920 --> 0:16:00.680
<v Speaker 3>because you keep eating the same. So it's for because

0:16:00.720 --> 0:16:02.600
<v Speaker 3>you think, but I'm just eating what I've always eaten.

0:16:02.680 --> 0:16:04.520
<v Speaker 3>I've got to you know, I actually don't like that

0:16:04.600 --> 0:16:06.720
<v Speaker 3>term clean eating, but you know that sort of I'm

0:16:06.720 --> 0:16:09.800
<v Speaker 3>eating really well, I'm eating really healthily, and why am

0:16:09.800 --> 0:16:11.680
<v Speaker 3>I gaining right then this doesn't make sense, But it's

0:16:11.680 --> 0:16:14.360
<v Speaker 3>because you're eating the same, but you're burning less energy

0:16:14.840 --> 0:16:16.600
<v Speaker 3>even if you're still going to the gym three times

0:16:16.640 --> 0:16:19.840
<v Speaker 3>a week as you've always done. Actually, what's happening is

0:16:19.840 --> 0:16:22.160
<v Speaker 3>you've got less muscles, you're even burning less energy in

0:16:22.200 --> 0:16:24.920
<v Speaker 3>that session as well as burning less energy all of

0:16:24.960 --> 0:16:28.200
<v Speaker 3>the time. So it's just that very small energy surplus

0:16:28.240 --> 0:16:30.800
<v Speaker 3>in your body that's ending up, meaning you're just gradually

0:16:31.080 --> 0:16:33.920
<v Speaker 3>gaining some fat, losing some muscle, and because of the

0:16:33.920 --> 0:16:36.360
<v Speaker 3>hormone changes, it's going on around the middle instead of

0:16:36.360 --> 0:16:39.680
<v Speaker 3>going elsewhere, so it becomes really really noticeable. So that's

0:16:39.680 --> 0:16:41.920
<v Speaker 3>the first thing is to really step back and go, okay,

0:16:42.160 --> 0:16:45.840
<v Speaker 3>truly evaluate your exercise, truly look at you know, doing

0:16:45.880 --> 0:16:47.160
<v Speaker 3>all the sit ups in the world is not going

0:16:47.160 --> 0:16:48.520
<v Speaker 3>to get rid of the fat that's there. You need

0:16:48.600 --> 0:16:51.640
<v Speaker 3>to really look at what your training is. Are you

0:16:51.720 --> 0:16:55.840
<v Speaker 3>doing progressive resistance type training? Are you doing things like

0:16:55.920 --> 0:16:58.280
<v Speaker 3>hit training can be very effective. I'm pretty sure you'd

0:16:58.320 --> 0:17:00.280
<v Speaker 3>be doing some of that in your programming. Sam. It's

0:17:00.320 --> 0:17:02.080
<v Speaker 3>one of the workouts that I think is most effective

0:17:02.120 --> 0:17:03.880
<v Speaker 3>for people to shoot in and do because you can

0:17:03.920 --> 0:17:06.240
<v Speaker 3>do it in My session on the bike is forty minutes.

0:17:06.600 --> 0:17:09.040
<v Speaker 3>It's so efficient. Turn up, turn, it is so hard,

0:17:09.240 --> 0:17:10.680
<v Speaker 3>get out and you've done it and you feel great

0:17:10.720 --> 0:17:13.160
<v Speaker 3>for the day. But make sure that you're doing resistance

0:17:13.200 --> 0:17:15.520
<v Speaker 3>training as well, so you're using your muscles. And then

0:17:15.600 --> 0:17:18.240
<v Speaker 3>take a really good close look at your diet. And

0:17:18.240 --> 0:17:19.920
<v Speaker 3>then the last thing I'm going to throw into that

0:17:20.240 --> 0:17:23.280
<v Speaker 3>is two other factors before. Obviously we'll talk a bit

0:17:23.280 --> 0:17:25.520
<v Speaker 3>more about diet, but two things that women often forget

0:17:25.520 --> 0:17:27.919
<v Speaker 3>about is one is sleep. And one of the biggest

0:17:27.920 --> 0:17:32.760
<v Speaker 3>symptoms of perimenopause and menopause itself is insomnia. So lack

0:17:32.800 --> 0:17:36.200
<v Speaker 3>of sleep actually is associated with white gain for a

0:17:36.200 --> 0:17:39.600
<v Speaker 3>whole bunch of different reasons, including some physiological ones, so

0:17:39.680 --> 0:17:42.120
<v Speaker 3>sleep is a big one. And then stress, so this

0:17:42.160 --> 0:17:44.160
<v Speaker 3>is a time when you might have you know, I said,

0:17:44.160 --> 0:17:45.640
<v Speaker 3>the kids might be moving out of home a bit,

0:17:45.640 --> 0:17:47.960
<v Speaker 3>but it can also be really stressful. I've got two teenagers.

0:17:48.000 --> 0:17:50.520
<v Speaker 3>I know it can also be stressful dealing with teenagers.

0:17:50.520 --> 0:17:51.760
<v Speaker 3>But it might also be you've got a lot of

0:17:51.840 --> 0:17:54.919
<v Speaker 3>career stress. Perhaps you're dealing with elderly parents. You know,

0:17:54.960 --> 0:17:56.639
<v Speaker 3>I've got a whole bunch of mates who are currently

0:17:56.680 --> 0:18:00.240
<v Speaker 3>dealing with terminally ill parents or parents dying. And there's

0:18:00.280 --> 0:18:02.399
<v Speaker 3>that whole end of life stages in your face. You

0:18:02.440 --> 0:18:04.840
<v Speaker 3>start having friends, there's a whole load of different stressors

0:18:04.880 --> 0:18:06.679
<v Speaker 3>of life. And if you've got a lot of cortis

0:18:07.000 --> 0:18:10.200
<v Speaker 3>cortisole rather coursing around your body, that also is directing

0:18:10.200 --> 0:18:12.160
<v Speaker 3>fat to be around the middle. So I think it's

0:18:12.160 --> 0:18:14.080
<v Speaker 3>sort of being able to step back and look at

0:18:14.119 --> 0:18:19.840
<v Speaker 3>that whole lifestyle diet, exercise, activity in sedentary levels, sleep, stress,

0:18:20.280 --> 0:18:23.119
<v Speaker 3>putting it all together into one spot, and that's then

0:18:23.160 --> 0:18:25.160
<v Speaker 3>when you're going to really start making some good strains.

0:18:30.400 --> 0:18:32.520
<v Speaker 1>Hope you enjoyed that little bonus episode. If you have

0:18:32.680 --> 0:18:35.199
<v Speaker 1>any people that you would like to hear speak to,

0:18:36.000 --> 0:18:38.760
<v Speaker 1>please send through your suggestions. You can do that through

0:18:38.760 --> 0:18:41.320
<v Speaker 1>the Woodlife Facebook page or Instagram account. Just send us

0:18:41.320 --> 0:18:43.800
<v Speaker 1>a message, or you can send us a voice message

0:18:43.800 --> 0:18:45.399
<v Speaker 1>with the link in the bio and