November 15 The Importance of Building Muscle in Middle Age with Tara Garrison
How does nutrition change your body in middle age?
Instead of worrying about dieting, focus on eating smarter. Instead of focusing on eating less, focus on eating real food. When you go through menopause, you are in a sensitive state of excessive stress. So if you starve yourself and over-exercise, your body won’t react the way you want it to. It will be difficult to recover, you will not feel comfortable, and you may push yourself towards adrenal fatigue. When you’re trying to build muscle, you’ll likely need to really increase your protein intake. But the key to nutrition is always thinking in terms of what I’ve always been studying: protein, fats and healthy carbs at every meal!
HPA: Hypothalamic-pituitary-adrenal axis and adrenal fatigue
HPA starts in your brain and when you feel stressed, it starts shutting down and dysfunctional. When it’s off is when you see hormonal issues, thyroid issues, etc because all the exhausting stress you’re doing to your adrenals is making your brain tell it to stop. So, in perimenopause, extra-long heartbeats and heart-pumping adrenaline while focusing so much on burning calories is the last thing you want to do. Instead, it’s important to think of stress in terms of “doses.” You want smaller doses. Weight lifting only! A smaller “dose” of “stress” in exchange for pushing yourself to the floor for two hours of cardio. You want small doses of intense exercise, and then you bounce back like crazy: Get some sleep, have limits, and stop pushing yourself to the floor.
Muscle and metabolic health in middle age
Muscle improves metabolic health. In fact, current research shows that by introducing women with cancer (even in their 70s and 80s) to weightlifting in a controlled environment improves their outcomes, shrinks tumors, and never returns cancer. In short, the metabolic upgrades you get from lifting weights increase the flow and productivity of your entire system!
The more muscle you have, the more calories you will burn at rest overall, so your metabolism works better. Plus, the more muscle you have, the leaner you’ll look! When you eat carbohydrates, your liver and muscles absorb them. Your liver can store about 100g and your muscles can store about 300g – BUT – as muscle mass increases, so does their ability to absorb carbohydrates 🙂 It is said that elite athletes can store up to 800-900g of carbohydrates in their muscles! Carbohydrates only turn into body fat when they have nowhere to go when your muscles are full and your liver is stocking up. So the secret is to build your muscles so that you don’t just use up your stored carbs, but create more space to store them there instead of turning into body fat.
Middle Age Biohacking
- Get plenty of sleep
- Eat as many real foods from nature as possible
- Stop eating at least 2-3 hours before bed
- Body lifting
- blood laboratories – You need to know what your blood does. To see the blood tests I do in person every 90 days, go over here (You can use the code Natalegel to save your order!)
- hair mineral analysis – Long range shot of mineral levels
Take the guesswork out of how to eat the right things to fuel your body, especially in middle age, you want from me Total Body Thrive This not only teaches you how, but gives you meal plans!
Tara Garrison is founder highera Health & Life Coaching company that provides coaching, nutrition, mental and biological training and author short term ketoHost Inside Out Health Podcastcreator Top Retreats and producer Tara coach app. She has helped many celebrities, professional athletes, and CEOs improve their health. She’s a mother of four, an avid weightlifter, a Boston Marathoner, and a nature lover.
You can find it at Instagram And the tik tok ascoachtagarrison, where she shares health tips and inner workings of her life.
In this episode you will learn:
- How weights can change your body and overall health — especially in middle age
- How do you get fit in middle age
- Why dealing with trauma is just as important as exercising
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