Live Like a Girl with Dr. Mindy Pelz - The Three Best Ways to Preserve Muscle with Marie Forleo

Episode Date: April 8, 2024

Marie Forleo joins Dr. Mindy to dig deep into how exactly women can preserve muscle mass as they age. Together they distill complex principles into actionable steps, tailored for both perimenopausal and post-menopausal perspectives. From nuanced insights to personal anecdotes, you will get a blend of depth and entertainment, courtesy of Marie's infectious humor. Whether you're scribbling notes or simply absorbing the wisdom, this episode promises invaluable insights for anyone seeking to maintain muscle through the aging journey. To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep230 Check out our fasting membership at resetacademy.drmindypelz.com. Please note our medical disclaimer.

On this episode of the Resetter podcast, I am bringing you something really unique. So this is actually an excerpt from a YouTube video that I did with my dear friend Marie Forleo. Now, Marie, if you're not familiar with her, is a business genius. She is a mindset genius. And she has so much wisdom to offer people not only when it comes to, improving their finances, which is kind of her path, but also in helping us think from an abundant perspective. And I brought her in to my kitchen. We are doing a cooking show now for our YouTube channel. And I brought her in to do a cooking show with me. And I had her stay to talk about this

topic you're about to hear, which is three ways to preserve muscle mass. And what's really cool in this is she is, I probably would say was, and you'll hear it in this episode, a professional dancer. Like she has this dance background that she had to massively change her dance routines, her dance workouts as she went through the perimenopausal experience. And so I wanted her to be involved in this conversation because so many of us are having to adapt our lifestyles to the changes in our hormones. and I wanted to hear from an ex-athlet how she was going after muscle. So what you're going to hear in this episode are three really important points that you need

to look at if you were trying to preserve your muscle as you go through the perimenopausal years or you're in your postmenopausal years. It is literally these three. I've boiled it down to as simple of an approach as I possibly can. But within these three, there's a lot of nuance. So you're going to hear, Marie and I explain the principle, but then you're also going to hear how we both apply the principle to our lifestyle. She's 48, she's peri menopausal, I'm 54, I'm postmenopausal.

So you're getting the peri and the postmenopausal view in this preserving muscle mass episode. Again, it's one that you might want to take notes. but those of you that are trying to build muscle through the aging process, I guarantee there is something for you to learn within the next 30-some minutes because it was a really deep conversation. It was also very entertaining as you're going to learn. Maria is quite funny.

And I hope it provides you the resources you need to stay healthy as you age. Enjoy. Welcome to the Resetter podcast. This podcast is all about empowering you to believe. leave in yourself again. If you have a passion for learning, if you're looking to be in control of your health and take your power back, this is the podcast for you. We are going to talk about the three best ways to preserve muscle.

And to help you or help me get this message across, I have brought my friend Marie Forleo. And I've never done this before, by the way. This is kind of an intimate experience. I love it. I've never brought another person into my solo episodes. So consider yourself, you know, crowned one of the chosen ones. So there's a variety of reasons that I have Marie here.

Here's what's really cool about you. And I don't think people see this right off the bat is that beyond your beautiful face and your incredible business brain, you actually have this like legit athletic background. Yes. Which is why this video is a really good one to do. So talk a little bit first just about the background of, you know, fitness superstar. you are. Oh my God. It started at a young age. So I remember first it was watching my mom. This is in the 80s. And this is when we first started seeing like fitness on TV. Yeah. And I was watching her lift like just dumbbells. And I was

getting into it. Did she have like warmers? Oh yeah. And the and the and the unit art. Like some of these shows were amazing. People have the amazing spandex. And I was like, I love this. They're working outside. The sun. So I was like mimicking my mom. Cut to like age 15 or 16. And this is at the Jersey Shore. Who becomes a member of Gold's gem. This one. Hair up to here. like French and manicure. Oh my God. The fact that I do not look like a leather bag at this point is a freaking miracle because I spent so much time in tanning beds or just slathering on the oil and pumping iron.

But anyway, I fell in love with weight training. And I cheered in high school and I put the entire cheer thing through like a strength training just basically regimen because I wanted us to win competition. You got to get stronger. Yeah. So then cut to in my 20s. I've never taken a dance class in my life, but I love to dance. Like, the most dancing I'd ever done was moonwalking across the little wing floor.

Can you still know what? I can. But I wound up following a passion, which was to dance professionally. And within a few years, I became one of the world's first Nike elite dance athletes. Amazing. This is an incredible opportunity. I've done a bunch of fitness videos. So you'll see them in like old Walmarts and targets, like me like super cheesy.

Do you don't even do you know, all these choreograph for teams? I love that. And then so now in my. In my 40s, before talk about, it was like in my 30s, I spent a lot of time building the business and fell off the fitness. I mean, 100%. But, you know, I was pushing. Yeah. Pushing, pushing.

And then in my 40s, I really felt terrible about not being as strong as I used to be. Yes. And I hated that feeling so much. And I would say the past five or six years, it's come back in a big way. So Maria's 48. I'm 54. My background is I was a competitive tennis player. And so I was like lifting weights.

in my 20s and cross-training for tennis. And so I was doing extreme work, you know, working out until my 40s. And then when I found fasting, I was like, wait a second. Like all of a sudden, I can keep my weight where I want it to be. I can keep my happiness and my mental clarity where I want. And my business was taking off in my 40s and I didn't have as much time. So I put the weights down. Don't do that. Do not do that. Don't do that. And I just started running and yoga. And I just completely forgot about weight training. And now I'm picking the weights back up at 54. Oh, yeah.

And it's brutal. It's brutal. So I think we are good candidates for this video because we're living this. You know, we're aging women. Well, I'm an aging woman. You're all aging. I don't know. You're about 40s aging.

Yes. You pop out of the womb. Yeah. You know what I'm going to say. But, you know, here's what a thing I want us all to remember. You never get stronger if you only do easy things. And I remember just getting. back into the gym. Like, you know, it's not that I didn't exercise ever in my theories. It just wasn't

as diligent. Yes. And it wasn't lifting those heavy weights. And I wasn't as committed. Yes. And like you were talking about here 40s like, oh, I would do my yoga class. I did still dance. I would do some things. But I would definitely, it would be a couple weeks sometimes. I was under deadline or whatever. I was just like, you know, I'm fine because I wasn't looking for weight management, but I was so stressed out. That's right. That's what you got. Yes. Yeah. So, okay, So what we want to do is I just want to give you a little perspective that we're living this information. And so I want to go through these three things because preserving muscle for me, at 54 has become like my target. Are you finding the same thing?

I'm finding not only is preserving muscle, my target, but I find that it impacts every single way of my health and well-being. I feel so much more confident. I feel so much stronger. And as we'll talk about, it's actually impacting my other workouts, which dance is still huge for me. So I'm finding myself performing better in my cardio. I'm finding myself in my yoga classes. Just being able to do things that I wasn't able to do in my 20s or 30s now because I'm really focused on my training.

Right. Yeah. And it's actually pretty time efficient. Yes. So we'll talk about that. So we've got three things for building and preserving muscles. So number one, we've kind of already alluded to it. Number one is what, Marie, lifting heavy things, weight training, getting in that gym and

throw around some heavy weights, like not the little three to five. I've known that I'm going to tell you there's been some instances where I was advised, like, hey, don't do it. Don't lift heavy weights because you're going to get bulky. Right. So stick with the three to fives and really like that make everything. That was old news. I had the same thing.

I always say that like the biggest thing that I wanted is I wanted that. Do you remember the Hudson jeans with the cute little pockets on the back? Oh, yeah. And I had like a little muscle butt in my 20s and 30s. And I always wanted those Hudson jeans, but the little pockets made my butt look even bigger. And so I was like, oh, I didn't want to get a lot of money by that, you know. Now they do. But it's like in the early 2000s, that wasn't a thing.

And so I really wanted, like I didn't want to build too much muscle because then I would be even further away from Hudson genes. Right. So I do think there's something that's really important about us reframing what muscle is. And I think you bring up a really good point that when we're looking at preserving muscle through aging, you're also preserving your confidence. Yes. And you're preserving your. insulin sensitivity because the more muscle you have, the more insulin receptor sites you have. When you actually lift weights and you break down muscle, you stimulate a metabolite that goes up

and promotes BDNF in the brain, which is like fertilizer for the brain. So lifting weights is when the age is so much more than just about looking good. There's so many pieces to it. Yeah. And I think that it's really important. You don't have to do this by yourself. Like so I'm in New York City. That's where I live. And there's a place that I go to. It's called Liftonic. And it's like these really simple basic classes where we go down into a dungeon. It's like barbells and dumbbells and like benches. And there's great trainers that show you the precise form. And this is so important. You're in and out in 45 minutes. And it's like different workouts. And you're literally getting stronger each and every time. And it's what a satisfying thing. And anyone can do this. There's so many videos. Right. You can go to so many. You can go to so many. So, okay, so like reps, just so we're clear, because lifting heavy means different to everybody. Absolutely. So like, I can tell you, I work out with a trainer just because I need that accountability. And so when I go to my trainer, when we lift heavy, literally the words I can't come out of my mouth all the time.

I'm like, I don't want to do it. I can't. I can't. But when she tells me, we're doing a heavy day, you're going to do less reps, but heavier weights. My brain goes, oh, that's only like five reps. I can do anything five reps. Yep. So when you lift heavy, what does that look like?

Well, I think in that particular class, we gather up a lot of weights. So, for example, let's say that I'm doing like a goblet squat, it'll be like, hey, Marie, you're at the level right now. It should be at least 35 pounds or 40 pounds. And if you can drive over 50, let's do 50. And I'm like, okay, I love a challenge. I also love having a coach. And I like being in a group fitness environment. And in terms of lifting heavy, for anyone watching this right now, it's like start small.

Yeah, yeah. So start light and build up that confidence. But here's the one thing that I'm so surprised by. I was afraid that because I took some time off, that it was going to take me so long to get strong again. That has not been my experience. I feel like I'm gaining muscle and gaining strength faster than I ever thought possible. My ability to do pushups. Everything. My balance has improved. It's amazing. But you can start. I mean, if it's, if it is those three to five pounds, start there. Yeah. Nail your fore. Get it right. And then let's start building. Yeah. And so then the other thing that I've found about weightlifting that might surprise. people is that after 35 progesterone goes down. So like she just starts to go down, down, which means that anxiety goes up. And what I've learned when I lift heavy weights is that those are the days I feel the most peaceful in my body. Yes. Is that how you feel? I feel like a fucking rock street. Yeah, walking out of that class, it's just like I'm full of sweat. Yeah, pumped up. I feel amazing. Yeah. I feel like I set myself up from a dietary perspective. Yeah. To crave foods that are actually good for me.

I sleep better right. Yeah. Everything. My mood. And I think this is really big. If anyone doesn't like working out, it's like, what's your favorite music? Out your favorite music and it loud. Yeah.

That's what we do in our closet. Or get your favorite outfit. Oh, go get like swag and like, you know, get some cool shoes. Yeah. You know, and it may be like, yeah. Make it a whole thing. But I think music for me on a biochemistry kind of level, it changed. Like, I'm like, let's go.

You don't know. It's awesome. Okay. What do you work out? too. What's your music? It's usually hip hop because I am a child. I grew up in the 80s and the 90s. That's my favorite music and they happen to like it at that Liftonic place that I did. Which is why you probably double lambie. And I dance in between sets and they never mind. A lot of the instructors are also ex-dancers. So and then if you're hearing this and you're like, no, like I'm not lifting weights

or I'm really out of shape. I actually learned a little trick from my friend, Dr. Sarah Godfrey. I went hiking a couple weekends ago and I was in her house and she had weights all over her house. Yeah, they were like on her kitchen counter. They were like down by her fireplace, like literally multiple places. And I was like, are you trying to remind yourself to lift weights? And she goes, yeah, that's exactly what I'm doing. So she kept them in places. So if she walked past the kitchen counter, she just picked it up. Yeah. And she just did a couple of reps. So we have that in house, too. Oh. We live in a pretty small New York City apartment. And we live in a pretty small New York City apartment. And we literally have dumbbells stationed around the house or there's even kettle bells. Amazing. Yeah, that'll be times. And it's like we just pick them up, walk around and the glucose got us, what you've had, right? So that whole notion of even after a meal, do 10 minutes of movement. Yeah. Sometimes for us, if it's raining out or it's like, we just don't want to go take a walk.

We literally walk around our car ben and lift weights. Yeah. So there you go. So if you want to stop the decline of muscle as you're aging, it could be as extreme as like what we're talking about in the gym or it can be as simple as just put weights around your. house and pick them up every time you walk past them. Yeah. And, you know, our friend, JJ Virgin, she talks about it's like aging powerfully. And I was on here. It's like, as I'm getting older, I'm getting stronger. Yeah. You know, that is my message. It's like the most powerful words in the universe are the words that we say to ourselves. And so for me, that's my own message. So I'm getting older and I'm getting stronger and I'm privy it into myself with the debt. Like, oh, I'm on now,

you know what I mean? My curls are getting. I'm like, this is awesome. Oh my God. I love that. You know, every end of every year, I set myself up for what is it that I want to create the next year. And I start the action at the end of the year because the worst time to do anything is at the beginning of what everybody starts and then we all fail. So this year, it was lift weights. Yeah. And so I started the last week of December with this trainer. And the first couple of weeks, my brain was like, I can't, I can't, I can't. And I would leave the gym and I'd be like, this stinking thinking, Mindy, like, why are you saying this?

And one day, I changed it to, I looked at my trainer and I was like, I love how much you believe in me. And I took, I can't and turned it into, thank you for believing in me. And it was like a way of being like, as I'm only going to know why I believe in myself right now. But I know I'm with this person right here right now that believes in me and is guiding me through this exercise. So having an accountability buddy can be really important to transform you. So, yeah. Okay, so that's number one. Hopefully we inspired you that.

Number two, and this one I'm really curious about for you, I'll tell you, is eating protein. And, you know, there's a lot of theories on protein right now. So there is 30 grams of protein with every meal, opens up an amino acid receptor site in the muscle that stimulates a pathway called your mTOR pathway. And mTOR is how you grow muscle. So you have to hit 30 grams. Like if you don't hit 30 grams, you haven't opened that pathway. up. And then beyond that, we're supposed to have one gram of protein for every pound of ideal body weight that we want to be. Okay. Just that alone is hard. It's so hard. Can I tell you how many

Google searches I've done? Do you know what I mean? For ideas on how to hit that amount of protein in a way that works for the kind of foods that I'm looking for, also my appetite. So I've gone all around the merry around trying to figure that piece out. Right. One of my latest things I'm doing, which I'm into, and it feels good for me. is I actually add some paleo protein powder to my coffee. Okay, so I've been doing the same thing. Oh, you go? Yeah, I'm like, and collagen powder.

Yes. So, okay, so let's unpack this from a fasting lifestyle because I've been like, well, what if I take? I've been doing Truvani because I know Vonny. Yes. And I'm like, I know she made those ingredients pure. Like if anybody did, Vonny already did. So I used to Truevani and I put the collagen powder in my coffee.

It has 14 grams of one scoop, has 14 grams. of protein. So I can do two skips, or two cups of coffee, and with those skips. So I know what everybody's going to ask me, which is, does it pull you out of a fasted state? So I've checked it on my CGM. It doesn't pull me out of ketosis, but with that much protein, you are purposely pulled out of autophagy. And there are two separate things. You can fast for autophagy, which cleans the cells out. In that scenario, you want to bring protein down. But in the scenario, we're talking about, what we're doing is staying in that ketogenic state where we're burning fat, but we're also powering up muscle. It's brilliant. I love it. So it's been a game changer for me.

Me too. Sometimes when I'm thinking about how to get all of that protein in, it's difficult. Yeah. Busy humans that we are. Yeah. Families and careers and businesses and all the things that we have to take care of. And I're like, oh my God, I have to count all these. And now I've got to get a gram of protein. That's exactly right. So it's just a great, I think it's a great option for of us when we need it and it's just it's more than I also found a TikTok video that has people putting eggs in their coffee they call it carnivore coffee oh really so I tried that but it was a little bit much on my stomach yeah yeah so that was one the other hack I'll give you for coffee for protein is

put amino acids in it so because it is the amino acid specifically the amino acid leucine is that it actually triggers this the the sensor to open up and this pathway to start but for me so do you do both Yes. Yes. Okay. So the Truvani, like, or a protein powder. Yeah. And then the amino acid. That's right. Okay. So I do like Trubani and then, like, body health amino acids and I'll put them in there in my coffee in the morning. I'm going to upgrade my coffee. It's amazing. Oh, and then I've got one more for you. Since we're on the topic of coffee, it's take some MCT oil. Yes. And put it in there. And now we've got the good fat. You've got the aminos. You've got the protein. You're technically in a fasted state. You just aren't stimulating at Toffee, but you're ready for your workout. Do you have some other ideas of how to get to there to that 30 mark. Yeah. So two other ideas I've done is for sure protein shakes. Yep. And like lots of protein powder.

So that's one. My other favorite are beef sticks. Okay. So paleo valley beef sticks. I've got like packs of them everywhere. And so then I'll just eat them all day long. So, but from my understanding is it's that first meal needs to have at least 30 grams of protein.

And so after that, once you've stimulated the Amtore pathway, you can actually, you know, you don't need 30 grams at each meal. You just need to hit that total 1 gram per pound of body weight. Yeah. And just see how you feel. I mean, I've been feeling so much better at this coffee and adding new protein to it. And again, it shows in my performance of the gym. Of course, we're talking about sleep and all these other things.

But getting that protein and it just makes me feel grounded and solid and prepare it for the day. So, okay, do you have any other hacks for protein? Because honestly, sometimes it's like going into the app and going into counting things. I'm like, okay, how many eggs? and do I want some turkey and do I want some chicken and, you know, where else am I going to get those? Oh, we should probably also talk about, I don't know if in your community, I have a lot of plant-based. Oh, yeah, absolutely. Let's talk about that because it's always a big question. And there's times in my life. I like shifting my, you know, what's going and try and always to eat as many plants as possible. But there's times of my body, craves, al-meek. That's, yeah. And I'm just going to go for the grass bed, the organic pastories. And then there's times and I'm like, okay, plant time. So let's talk about that.

So, okay, if you do dairy, one of the best. protein rich is cottage cheese. Oh, yeah. What do you think of Greek yogurt? Or Greek yogurt. Those are both. If you do dairy. So here's the challenge with dairy.

If it's pasteurized, it's dead food. So you don't have enzymes. You don't have probiotics in it. So like with my cream, I always try to get raw. But if it, because otherwise you're missing out on that. But you're still getting the protein. So like cottage cheese, you're still getting the protein. Greek yogurt, you're still getting the protein.

What if you don't do dairy? What if you don't do dairy? Then we've got to look more of the legumes. So lentils are like the powerhouse. The powerhouse. So I used to buy cooked lentils at the market, and I would just have it in my refrigerator, and I'd put it in salads all the time. And I'd just sprinkle it in there.

And that was really, like, just constantly getting that into my. And it's full of that emino acid leucine. So those are kind of, and then if you actually, in the new book, I have a long list of some of the most protein-rich vegetables for the plant-based community. But I do think if you're plant-based, that is one of the challenges is you've got to work on getting this protein. And so you may do, like, what we're talking about, where you put the collagen powder in your, in your, your, your, coffee with the amino amino acids. And Bonnie is plant-based. Yeah. So she actually has collagen that's plant-based. That's awesome. I think it's marine-based.

I think it's from fish. She's great. Their products are fantastic. So, okay, so that's protein. Anything else you want to say on protein? No, just protein is all. Do you ever feel like tired like you're eating so much protein? I think when I'm trying to, if I'm trying to do things perfectly, that's when I get tired. Yeah. But whether it's protein or my business or, you know, we talked about this a little bit. Like someone was asking me actually like how data driven I am. And I'm like, I have to really watch it because the kind of person I am, I can get obsessive.

The aura ring, the this. Yeah. So I am aiming always for progress, not perfection. Yes. And paying attention to how this whole body feels. Yeah. how she's performing, how she's sleeping. And so, you know, if I don't get to that, you know what I mean, the perfect number every day. If I'm, if I'm really close, it's a,

I got a full star. So I teach a concept and it's called the N of one. So when they look at a science study, the N equals how many people were in the study. And like if you get a study that's like 3,000 people, it's like, whoa, that's amazing. But what they have found, and it was actually a principle that they found in therapy, that if you involve the person, the page, in their own treatment plan that they actually got better quicker. And they called it the end of one, which is involving you in your own treatment plan. So what I just heard in that is like, here you have this a high achieving woman that has done a tremendous amount in your life and you want to kick butt in all areas of your life.

But you're also saying, I have to listen to myself. Yes. I got to listen to my lifestyle. You're being your own end of one. That's right. So that's, I don't want to miss that because I get a lot of questions of like, okay, exactly how many macros, exactly this. And what I'm giving you all are some ideas. Now, I want you to take those ideas and figure out what works best for you. Yeah. And I think, and you'd probably admit this,

it's really important, too, because sometimes the science keeps evolving. That's right. We keep evolving. So it's like if we're aiming in the right direction and we're doing our very best and we feel good, it's like, hey, thumbs up all the way around. Right. Yeah. Exactly. Okay. How quickly after your workout, Deity, I usually need at least 45 minutes. if not an hour. Oh, just because it depends. Like sometimes if I come back from a workout, it just, like, I feel so full of energy. And I'm like, I need the shower. I need a second. Especially if I pushed hard. What should, what does the science mean? I should do. Well, there's emerging science that came out in the like the last month that basically said,

like within a half an hour after you work out, you should, you should have. This one is a little too much for me. You should have 100 grams of protein. Woo! Yeah. I don't think I can do it. I don't think I can be good either. And the people that I've been watching that are talking about this are bodybuilders. I'm not trying to be a bodybuilder.

Neither of my. So, but what I do think is fairly quickly, half an hour to an hour after you eat, I think, or after you work out, you want to have something protein-rish. Okay, good. Because you've just broken down muscle. And so you have this unique moment where the muscle's like a sponge and it's going to pull in all of that amino acid. I'll lounge a little bit less after much.

So shower quickly. I let my guys know how we come of us. Shower quickly. That's an end and and and or take the smoothie into the shower. That would actually be kind of fine. All right. Now thing. Another idea is all of them. Yeah. There you go. Okay. Number three, the third thing on how we can preserve muscle is we can really take amazing care of our sex hormones, specifically testastro. So I know you and I chatted back in like October. Yes. About your hormones. And you've done a Dutch test and you. So what did you, what did you, what have you learned just as a 48 year old woman about your hormones, your profile and how they've shown. Yeah. So I'm still in the midst of wanting to make sure that everything's good. And the more research I've been doing on hormones, the more I've learned, it's like, wow, this is a moving target. It's such a moving target. She's right on. And it's one of those things where I actually found, like, reading all of this amazing books by amazing scientists,

I'm like, wow. So we really don't have a really good test. And some people actually, no, prefer the Dutch, they do. Yeah, I could at all. I know some people, them. Absolutely. And some people are like, okay, the most accurate to. be blood test. And guess what? It's constantly moving throughout the month. So we're just going to have to approximate. So what I've been doing for myself is really at this moment, I'm like, okay, how am I feeling? How am I showing up? What's happening? Because there was a couple of years ago where I was like, I knew something that's wrong. And I think as women we know this, you're like, something's not okay. Yeah. Something's not right. Something's different than it used to be. And when we checked levels a few years

ago, I was like, yeah, shit's off. Now my most recent test is everything that's like, you're actually looking pretty good. Oh, so it's everything feeling okay is working? Yes, it is working. Okay. For me personally, what I know is my kryptonite is stress. It shows, yes. And so over the past, I would say three to five years, I have been working so intently from a really loving place to strip away some of my own, what I know to be dysfunctional thought patterns and behavior patterns, kind of self-punishing patterns that I've just had since as long as I can remember. and I've realized how my hormones are impacted by that. Okay, so I have a theory on this. Okay, I want to hear it. Yeah.

So I think our, think of your hormones as they adapt to every environment you put yourself in. So if you put yourself in a peaceful environment, your hormones are like, okay, okay, we can, we can come out now. If you put yourself in a stressful environment, they're like, oh, we're in a crisis. We're not reproducing right now. There's no need for these sex hormones that are right now. Yes. If we're eating toxic food, same thing. we're bringing up cortisol and we're making ourselves insulin resistant and that environment starts

to throw all our hormones off. Yes. So the stress I strongly feel is the most important thing for balancing hormones because each environment you put yourself in that's massively stressful. Yes. The hormones are going to adapt. And if you stay in that environment for months and years, your hormones were going to tank. Yeah.

So I would say as a postmenopausal woman, I'm finally getting to this place where I'm like, peace and rest and relaxation and regulating myself is my hormonal plan. Yes. This is so huge. Again, I think especially for high achieving, ambitious creative women, it's like we have been on overdrive for men. I'll speak for myself, literally for decades. And for various reasons, feeling like if I'm not handling everything, it's not going to get handled. Yeah. If I'm not responsible for everything, it's all going to fall apart. You know, and if I'm not getting everything, It was not saying. No, it was like, I'm going to fall in time. And so these past few years from me have been so utterly enlightening, just listening to my own inner environment and being really, really aware of when I'm tiptoeing back to old patterns. Yes. And then stepping away. Yeah. Like put my hands up and going like, nope, you ain't going there anymore. Yeah. Because it's not worth it. Like nothing. There's no amount of money. There's no amount of accolades. There's no amount of achievement that is worth my health and my peace of mind. India. And I just have found that I'm actually way more creative. I feel so much better.

I'm like my skin's everything's better when I'm not a frigging stressed out mania. So, yeah. Oh, no. It's so simple. But here's what happens with stress and muscle. Because when you go after 40, all of a sudden, your sex hormones are start to go on this decline. And your ovaries are like, hey, not a lot of eggs in the air. Like we're going to slow down production. But you still need some, sex hormones. But we're going to go into retirement. So we're going to hand this job over to another organ. So you know who they handed over to? Who they handed to you? The adrenal's like, oh, wonderful. And the adrenals are like over there. Like they've not been doing a lot for like gripping on and they're like, what? They're white knuckling. Yeah. And they're like, I have to make estrogen progester and testosterone now. Like, I can't do that. We've been running from a tiger for like three decades now. And now you want me to make sex hormones. And so they pretty

much say like fuck you to the sex mom you can go fuck yourself they say to the ovaries go fuck yourself you retire all on your own and I'm going to be over here managing stress so the minute you let go of that stress and you tell the adrenals like hey it's okay we're not running from the tiger anymore you can relax I'm okay they now are more willing to look at the adrenals and be like hey you've been working really hard you deserve a rest you can go into retirement like you're a deep like even popping out this egg every month like brava I've just been over here trying to manage cortisol but you're like actually manifest this egg few humans along the way I might be willing to help you that amazing that's what happens literally dude I love this I love this so much yeah I feel like my core

adrenalins like I want to give them a hot I know yeah right wouldn't that be great and be like it's kind of hard to hug you can do like a little a little squeeze on energy a little energetic no but this I think the stress thing is so real and we live in such an environment right now from my point of view that is so at odds with how we're meant to thrive, you know, between all of the interruptions and the pains and the dings and the notifications and all of the incoming and our environments and the toxic, you know, it's just like, bam. Yeah, it's a lot. Yeah. It's a lot. And so, but for us to be empowered and to say, oh, actually, no, I'm not going to live in that. You know, we talked about this before on your show. My notion of time genius, where so many of us, we don't even realize that

we're stuck in this world of time stress. Yeah. I mean, that was a big one and creativity and achieving and all that stuff. But it's like, we have a choice. We do not have to live that way. That's right. That's the point. And I think I would say, like, I hear you say that.

And like my mind knows that that's logical. But I think what a lot of people would say is, yeah, no, you got to show me. Like, if I, how do I live in a world where I'm not having to just keep performing and keep doing time over and being stuck to the clock and to the hack to. Yeah. No, I think, first of all, I think it's a process. again, we had a conversation. We could have another conversation about that too. And it's not, it's very much, I think, like going to the gym. Like, you're not going to go and lift weights once

and then have all of this incredible muscle. That's in a last, last week to the rest of your life. It's like, no, no, no, we go back to the gym and we continue practicing and showing up to build. And I, from my experience of my own, again, I know how to stress myself out so good. I'm such a professional at it. So I have a lot of experience here. It feels really like a practice. Yeah. And a really fun one. His life is so precious and it is possible. It's not going to happen perfectly every day. Right.

The Shataki will hit the fan. The dog's going to throw up. Technology's going to fit. You know, there's a whole bunch of shit that's going to do that makes will happen. Oh, my gosh. Shit shows are guaranteed. However, we have some control over our inner environment. Yeah.

And I think that's the place where we need to build that muscle. And what's interesting about that is in the adrenals working so hard, when they're exhausted, they break muscle down so that they can get the nutrients. They share the same nutrients. So literally, like a video like this, you could be like, okay, I need to straight train more. I need to eat more protein and I need to balance my hormones. And now you just add another to do list. And so I think we probably actually should have started with stress as being the biggest thing you need to manage if you want to preserve muscle as you start to age.

Well, here's the cool thing that I found in my experience. I actually love where we started because when I lift weights or to be perfectly honest, I do any fairly intense workout. where I am strength training, and even though if it's in the form of yoga, or in the form of dance, like we're still building muscle just in a different way. I walk out feeling so much instantly less stressed and with a deeper, broader perspective on what really matters. They go hand and hand. They really do. So I feel like those things are very complimentary.

Yeah. And you feel like, oh, I don't really have the time. It's like, you don't need to spend three hours in the fucking jam. Yeah. It's like you do it for 30 minutes, even if you're just starting. You're going to feel like a rock start. And all of a sudden you're like, whoa, I see all these new possibilities. I got that. I got that protein. Let me add. I love that. Okay, well, that segue weighs really well. One of the things I love about Marie is that she's just got this mindset that's addictive. I hope you feel that. And just kind of takes the complicated and you go, wait, I hadn't thought of it that way. So a couple of things that she's got for you. For starters, you got to go on to Amazon and check out her book. This is the best title. Everything is figureoutable. Tell me that was like a download that came to you.

No. We'll talk about it on their episode. Okay, actually from my mama. Oh, so good. Yeah. But she has a free giveaway. So if you could talk about that, which is you can have everything. Anything. Anything. You can have anything you want, I think is what the name of the video course that she has.

How to get anything. Oh, how to get anything you want. It's a little how to because I'm very pragmatic. Yeah, like pragmatic things. So it's three steps. So if there's been something you're struggling with, it could be around your health. It might be your own relationship or your career or your business or your finances or some direction that you want to go in this next chapter of your life. go get this download. It's at Marie 4.Leo.com. It's a freebie. It's like a coaching session. You can download it to your phone. I will walk you through the steps. And I promise you like Pinky Swear, it will help you find so much clarity and confidence to take that next step and figuring out that thing in your heart that you wanted to figure out for a long time. Yeah. It's so beautiful because it's all up. It all starts up here. And in here. Yeah. And in here. Yeah. And in here. Yeah. And mining these two. Absolutely. Yeah. Perfect. So we'll leave links for all of that. But thank you so much.

be my chair. Yeah. Oh, I love it. Make sure you go follow her on YouTube. So if you want more of her, she's over there. She's got a podcast. She's done solo episodes. Oh, I think I made it.

I'll make the past parents there. Oh, you're coming up. Yeah. I'm getting you to New York. We're doing all the things. I love it. I love it. So, but, you know, my biggest message to you, and I think Marie would say the same thing is just

don't give up on yourself. And when you start to age, there are parts of you that you don't recognize. And I think this concept of keeping muscle. is more than just looking good. It's about keeping your confidence and keeping your clarity and keeping your health. It ties into everything.

So please, whatever you do, don't give up on yourself. Deal? Awesome. Have an awesome day. Thank you so much for joining me in today's episode. I love bringing thoughtful discussions about all things health to you.

If you enjoyed it, we'd love to know about it. So please leave us a review, share it with your friend, and let me know what your biggest takeaway is.