Mini Pause #20: Caloric Deficits Are Ruining Your Gains. There. I Said It.
TL;DR (too long, didn’t read) Constantly being in a caloric deficit will eventually eat up your muscles, your performance in the gym, and will castrate your happiness. Need I say more? WHY I am so tired of this persistent idea that women need to be small and skinny. So many women tell me that they’ve […]
Mini Pause #19: Eating High Protein? Add Collagen to Balance Amino Acids
Keep an Eye on Methionine and Glycine; They Affect Body Composition & Emotional Well-Being TL;DR Higher protein consumption is essential as we move through perimenopause and menopause. We should be mindful, however, of balancing the amino acids we take in through a variety of protein sources. Specifically, we want to think about our methionine-to-glycine ratio. […]
Mini Pause #18: Deload Weeks & Physical Breaks: Rest=Progress
You Must Squat Before You Jump: Deload, Take a Break, and See Even More Gains TL,DR (too long, didn’t read) Deloads are a necessary part of training hard [*] when you are chasing all those gainz. They are often a welcome relief when you have accumulated sufficient stress and fatigue in your training regimen. This […]
Mini Pause #17: Frozen Shoulder-How to Get Your Mobility Back
What You Can Do About Frozen Shoulder in Perimenopause TL,DR (too long, didn’t read) Frozen shoulder affects women, especially during perimenopause, by limiting range of motion (ROM). While frozen shoulder often develops without knowing the cause, you can implement prevention strategies focusing on mobility, metobolic health, and musculature to help strengthen and regain ROM. WHY […]
How Peptides Combat Collagen Loss
As if we didn’t have enough to deal with managing low energy, mood swings, and brain fog, within the first five years after menopause, we can expect to lose 30% of our skin’s collagen — and collagen production continues to drop another 2% every year for the next two decades! Even if you aren’t concerned […]
Mini Pause #16: Smart Changes to Increase Your Muscle Mass
Try Long-Length Partial Repetitions for Muscle Gains TL,DR (too long, didn’t read) Long-length partials are a great addition to your already established weightlifting routine. The literature seems to agree that long-length partials–when the goal is muscle hypertrophy (increase in muscle mass)–seem to be at least equivalent to a full range of motion. They are great […]